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08.29.2019

WARM-UP

1) 200m Jog

2) Horizontal Shrugs, 10 reps + Negative Inverted Rows, 5 reps

3) Power Clean Warm-Up

4) Barbell Pec Smash

STRENGTH A: Weighted Inverted Rows, (20s On/20s Off, 8X’s)

ACTIVE MOBILITY

1) Scap Scrub

2) Lat Smash

STRENGTH B: Chin to Bar Pull-Up Hold, Tabata Style (20s On/10s Off, 8X’s)

ACTIVE MOBILITY

3) Calf Smash

4) Calf/Hamstring Stretch

WOD: Perform 4 rounds of the following for time:

  • 400m Run

  • 10 Power Cleans (135/95)

  • 15 Ring Push-Ups

COOL DOWN

1) 100-200m Recovery Walk

2) Core Work: Banded Dragon Leg Lifts, 8 x 3-4 sets

3) Foam Roll (10 passes per area)

4) V Stretch (2-3 minutes, relaxed hold)