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WARM-UP
1) Dynamic Running Warm-Up
2) Crawling Warm-Up
3) Bench Press Warm-Up
4) Pec Smash
STRENGTH: Bench Press, 5RM of the day in 6-8 sets; 2-3 sets w/3RM
ACTIVE MOBILITY
1) Pec Stretch
2) Tricep Smash
3) Calf Smash & Stretch
4) Plantar Surface Smash
WOD: Perform the following for time:
400m Run
200m KB OH Carry (53/35, 100m R/L)
400m Run
200m KB Rack Carry (53/35, 100m R/L)
400m Run
200m Suitcase Carry (53/35, 100m R/L)
400m Run
COOL DOWN
1) Recovery Walk for 2-minutes immediately following WOD
2) Core Work: Reverse Hyper’s, 12-15 reps for 3-4 sets
3) Foam Roll (10 passes per area)
4) V Stretch (2-3 minutes, relaxed hold)
5) Individual Mobility