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10.29.2019

WARM-UP

1) Crawling Warm-Up

2) Scap Pull-Up’s, 10 reps

3) Negative Pull-Ups, 5 reps

4) Lat Smash

STRENGTH: Weighted Pull-Up, 5RM of the day in 5-7 sets; do 2-3 sets w/5RM

ACTIVE MOBILITY

1) Barbell Pec Smash + Rear Delt Tack & Floss

2) Lat Stretch

3) T-Spine Extensions

WOD: Perform 5 rounds of the following for time:

- 2 Legless Rope Climbs - 20 Alternating Dumbbell Snatches (50/35)

COOL DOWN

1) 100-200m Recovery Walk

2) Core Work: L Sit on Rings, tabata style

3) Foam Roll (10 passes per area)

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


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