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09.19.2019

WARM-UP

1) KB Pull-Over, 10 reps

2) KB Armbar w/Press, 10 reps R/L

3) KB Bottom’s Up Press, 10 reps R/L

4) PVC Pipe 1st Rib & Trap

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

ACTIVE MOBILITY

1) Pec Smash

2) Banded Elbow Bulley

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

ACTIVE MOBILITY

3) Hamstring Tack & Floss

4) Classic Posterior Chain Floss

WOD: Perform a 16-minute alternating EMOM with the following:

MIN 1: 5 Ring Dips + ME reps, Tall Box Jumps w/time remaining

MIN 2: 5 Ring Dips + ME reps, American KB Swings (53/35) w/time remaining

COOL DOWN

1) 100-200m Recovery Walk

2) Core Work: GHD Hamstring Raise, 8-12 reps for 3-4 sets

3) Foam Roll (10 passes per area)

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