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WARM-UP
1) Assault Bike - Arms Only, 20s On/10s Off – 4X’s
2) Ring Plank Hold, 10s + Ring Roll Out, 5 reps – 2X’s
3) Negative Ring Push-Ups, 10 reps
4) Barbell Pec Smash
STRENGTH: Banded Bench Press, 3RM of day in 5-7 sets
ACTIVE MOBILITY
1) Tricep Smash
2) Banded Elbow Bulley & Front Rack Stretch
3) Hamstring Tack & Floss
4) Hamstring & Glute Stretch w/Box
WOD: Perform the following for time: 10 – 8 – 9 ….1 reps of …
Deadlift @ 1 ½ body weight
Ring Push-Ups
Cleans @ ¾ body weight
COOL DOWN
1) Recovery Walk for 2-minutes immediately following WOD
2) Core Work: Barbell Roll Outs, 8-10 reps for 3-4 sets
3) Foam Roll (10 passes per area)
4) V Stretch (2-3 minutes, relaxed hold)
5) Individual Mobility