01.09.2020
- Natalie Holovach-Sisk
- Jan 8, 2020
- 1 min read
WARM-UP
1) 400m Jog/Run
2) Barbell Pull Over Series
3) KB Bottom’s Up Press, 10 reps + Carry, 60ft – 2X’s R/L
4) Barbell Pec Smash & Trap Smash
STRENGTH: BH Snatch Grip Push Press, 1RM of day in 6-8 sets
ACTIVE MOBILITY
1) PVC Pipe 1st Rib & Trap Mobilization
2) Barbell Tricep Smash (barbell on rack)
3) Banded Elbow Extension (red band)
4) Calf Smash & Stretch (barbell)
WOD: Perform the following for time: 21 – 15 – 9 reps of ….
One Arm KB OH Walking Lunge (reps are per leg, 53/35)
Ring Dips
Every 3-minutes Run 200m until the work is complete - START w/a 200m Run
**SCORE is total time
COOL DOWN
1) Recovery Walk for 2-minutes immediately following WOD
2) Core Work: Banded Plank w/One Arm Row, 15 reps R/L for 3-4 sets
3) Foam Roll (10 passes per area)
4) V Stretch (2-3 minutes, relaxed hold)
5) Individual Mobility