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01.16.2020

WARM-UP

1) Dynamic Running Warm-Up

2) Wall Bugs & T-Spine Superman’s, 10 reps each

3) Power Snatch Bar Warm-Up

4) Barbell Pec, Bicep & Forearm Smash

STRENGTH: Hang Power Snatch, 1RM of day

ACTIVE MOBILITY

1) Tricep Smash

2) High Glute & Hip Flexor Smash

3) Couch & Frog Stretch

4) Calf Smash & Stretch

WOD: Perform 5 rounds of the following for time:

  • 10 Back Thrusters (135/95)

  • 400m Run

COOL DOWN

1) Recovery Walk for 2-minutes immediately following WOD

2) Core Work: GHD Sit-Ups, accumulate 50 reps in as few sets as possible; each break = 20 Back Extensions

3) Foam Roll (10 passes per area)

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

5) Individual Mobility