Our Recent Posts

Tags

No tags yet.

09.17.2019

WARM-UP

1) 250m Ski

2) DB Shoulder Warm-Up

3) Ring Fun (rings low): horizontal shrugs, archer rows, negative ring row)

4) Scap Scrub

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

ACTIVE MOBILITY

1) Lat Smash

2) Lat Stretch

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

ACTIVE MOBILITY

3) High Glute Smash

4) Low Back Press-Ups

WOD: Perform 7 rounds of the following for time:

  • 60ft. Backward Bear Crawl Plate Drag

  • 10 calories on Machine

  • 10 D Ball Cleans (100/80, 5 R/L)

  • 10 calories on Machine

COOL DOWN

1) 100-200m Recovery Walk

2) Core Work: Weighted Side Plank, 60s hold R/L for 3-4 sets

3) Foam Roll (10 passes per area)

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