01.06.2020

WARM-UP

1) Tabata Assault Bike

2) 3 Scap Pull-Ups + 3 Strict KTE’s + 3 Strict T2B, 2-3 sets

3) 3 Scap Pull-Ups + 3 Kip Beat Swings + 3 Kipping KTE’s/T2B, 2-3 sets

4) Barbell Back Squat Warm-Up

5) Barbell Quad & Adductor Smash

STRENGTH: Banded KB Back Squat, 5RM of day in 5-7 sets

ACTIVE MOBILITY

1) Frog Stretch

2) Lat Smash (single lacrosse ball)

3) Banded Lat Stretch (green/purple band)

4) High Glute Smash (single lacrosse ball)

WOD: Perform a 16-minute AMRAP using the following:

Buy in with 5 rounds of the following:

• 15/10 calorie Assault Bike

• 10 Toes to Bar

Use time remaining to AMRAP:

• 10 Toes to Bar

• 15 Double DB or KB Thrusters (50/35, 53/35)

COOL DOWN

1) Recovery Walk for 2-minutes immediately following WOD

2) Core Work: Back Extensions, accumulate 60 reps in as few sets as possible

3) Foam Roll (10 passes per area)

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

5) Individual Mobility