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WARM-UP
1) 500m Row
2) Starfish Side Plank & Superman’s
3) Single Leg RDL & Wide Stance Good Morning’s
4) Hamstring Tack & Floss
STRENGTH: Deadlift, 3RM of day in 6-8 sets
ACTIVE MOBILITY
1) High Glute Smash
2) Hamsring/Calf Stretch
3) Lat Smash
4) Front Rack Stretch
WOD: Perform the following, every 5-minutes for 4 rounds:
20 C2B Pull-Ups
15/12 calorie Row
10 Thrusters (95/65)
5 Bar Facing Burpees
COOL DOWN
1) Recovery Walk for 2-minutes immediately following WOD
2) Core Work: Hollow Body Hold, 10s + Hollow Rock, 10 reps for 3-4 sets
3) Foam Roll (10 passes per area)
4) V Stretch (2-3 minutes, relaxed hold)
5) Individual Mobility