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09.13.2019

WARM-UP

1) 400m Run/Jog

2) Barbell Pull Over Series

3) KB Bottom’s Up Press, 10 reps + Bottom’s Up Carry, 60ft

4) Strict Press Bar Warm-Up

5) T-Spine Extension w/OH Bias

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

ACTIVE MOBILITY

1) Scap Scrub

2) Banded OH Distraction

STRENGTH B: Strict Press OH Hold, @ 80%+ (20s On/10s Off, 8X’s)

ACTIVE MOBILITY

3) Low Back & Pelvic Reset

4) Olympic Wall Squat w/Rotation

PARTNER WOD: Using a partner, perform an 18-minute AMRAP with the following:

Partner 1: Does 1 rounds of ….

  • 5 D Ball Cleans (3 R/L, 100/80)

  • 5 Burpee Box Jump Over’s (24/20”)

  • 5 Chest to Bar Pull-Ups

Partner 2: Sled Push, ME distance (calculate the average BW between partners)

**SCORE is total # of rounds completed in 18-minutes

COOL DOWN

1) 100-200m Recovery Walk

2) Core Work: Banded Pallof Press/Holds, 10 reps + 30s hold for 3-4 sets R/L

3) Foam Roll (10 passes per area)

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