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WARM-UP
1) 500m Row
2) Bird Dogs, 10 reps R/L
3) T-Spine Superman’s
4) Clean Bar Warm-Up
STRENGTH: Hip Clean, 1RM of the day in 6-8 sets; do 2-3 sets with 1RM of day
ACTIVE MOBILITY
1) T-Spine Extensions & Lat Smash
2) High Glute Smash
3) Frog & Couch Stretch
4) Front Rack Stretch
WOD: Death by WOD; 2 fails total:
MIN 1: 1 Clean @ 1RM Hip Clean + 1 Pull-Up
MIN 2: 1 Clean + 2 Pull-Ups
MIN 3: 1 Clean + 3 Pull-Ups…etc. failure
COOL DOWN
1) Recovery Walk for 2-minutes immediately following WOD
2) Core Work: Barbell Roll-Outs, 6-8 reps for 3-4 sets
3) Foam Roll (10 passes per area)
4) V Stretch (2-3 minutes, relaxed hold)
5) Individual Mobility