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11.25.2019


Happy Birthday, Coach Wade!!!!

WARM-UP

1) Tabata Assault Bike

2) Med Ball Clean Progression

3) Front Squat Bar Warm-Up

4) Rear Delt/Lat Smash

STRENGTH: Front Squat, 3RM of the day in 6-8 sets; do 2-3 sets with 3RM

ACTIVE MOBILITY

1) Front Rack Stretch

2) Tricep Smash

3) Glute Smash

4) Couch & Frog Stretch

WOD: Alternating Tabata Day (20s On, 10s Off – 8X’s for a total of 12-minutes)

  • Burpee D Ball Slam (60/40)

  • Ring Rows

  • Med Ball Cleans (20/14)

COOL DOWN

1) Recovery Walk for 2-minutes immediately following WOD

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

3) Foam Roll (10 passes per area)

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

5) Individual Mobility