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12.06.2019


WARM-UP

1) Crawling Warm-Up

2) Kick to HS & HS Walk Practice

3) Bench Press Warm-Up Sets (bar – 10 reps, 50% - 7 reps, 55% - 5 reps)

4) Pec Smash

STRENGTH: Banded Bench Press, 5RM of the day in 5-7 sets; do 2-3 working sets

ACTIVE MOBILITY

1) Banded Elbow Bulley

2) Tricep Smash

3) Forearm Smash & Banded Wrist Distraction

4) PVC Pipe 1st Rib & Trap

WOD: Every 3-minutes for 4 rounds; REST 2-minutes between rounds:

  • Handstand Walk, 15ft. (Scale: 3 Wall Walks w/Alternating Shoulder Touch - 2 R/L)

  • KB Front Rack PB Lunges, 20 reps (53/35, 10 reps R/L)

  • Ski, 10/8 calories

**REST with time remaining + 2-minutes REST following each round

**SCORE is total rest time accumulated

COOL DOWN

1) Recovery Walk for 2-minutes immediately following WOD

2) Core Work: Back Extensions w/KB Row, 15 reps for 3-4 sets

3) Foam Roll (10 passes per area)

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

5) Individual Mobility