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09.09.2019

WARM-UP

1) Bike 2-minutes forward/backward

2) Bird Dog Variations

3) Front Squat Bar warm-Up (5 reps each)

4) Barbell Pec Smash w/Rear Delt Tack & Floss

5) Front Rack Stretch

STRENGTH A: Front Squat, @ 50% (20s On/20s Off, 8X’s)

ACTIVE MOBILITY

1) High Glute & Hip Flexor Smash

2) Couch & Frog Stretch

STRENGTH B: Front Rack Hold, 85%+ (20s On/10s Off, 8X’s)

ACTIVE MOBILITY

3) Lat & Pec Smash

4) Banded Lat & Pec Stretch

WOD: Perform 3 rounds of the following 5-minute AMRAP; REST 2-minutes between rounds:

  • Buy in with 25/20 cals on Assault Bike

  • With remaining time AMRAP, “The Chief:”

  • 3 Power Cleans (135/95)

  • 6 Push-Ups

  • 9 Air Squats

COOL DOWN

1) 100-200m Recovery Walk

2) Core Work: Back Extensions w/5s pause, 10-15 reps for 3-4 sets

3) Foam Roll (10 passes per area)

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