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WARM-UP
1) Assault Bike Tabata Style
2) Mini Band Glute Warm-Up
3) Back Squat Bar Warm-Up
4) Barbell Quad & Adductor Smash
STRENGTH: Back Squat, 5RM of the day in 6-8 sets; do 2 sets with 5RM
ACTIVE MOBILITY
1) Russian Babymaker Stretch
2) High Glute & Hip Flexor Smash
3) Frog & Couch Stretch
4) Pec Smash
WOD: Perform the following for time: 21 – 15 – 9 reps of ….
KB Get-Ups (53/35)
Weighted Push-Ups (45/25)
DB Front Rack Squats (50/35)
COOL DOWN
1) Recovery Walk for 2-minutes immediately following WOD
2) Core Work: 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