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WARM-UP
1) StarFish Side Plank
2) Mini Band Glute Warm-Up
3) Barbell Back Squat Warm-Up
4) KB Sumo Squat Series
5) Barbell Quad Smash
STRENGTH A: Back Squats @ 50%, 20s On/20s Off – 8X’s
ACTIVE MOBILITY
1) High Glute Smash
2) Couch Stretch
STRENGTH B: Back Squat Hold @ 80%+, 20s On/10s Off – 8X’s
ACTIVE MOBILITY
3) Pec & Lat Smash
4) Banded Pec & Lat Stretch
WOD: Perform a 15-minute AMRAP with the following:
3 Med Ball Weighted Pull-Ups (20/14)
6 Med Ball Push-Ups
9 Med Ball OH Push Back Lunges (20/14)
COOL DOWN
1) 100-200m Recovery Walk
2) Core Work: Hollow Body Rock/Hold, Tabata Style
3) Foam Roll (10 passes per area)
4) V Stretch (2-3 minutes, relaxed hold)