01.17.2020
- Natalie Holovach-Sisk
- Jan 16, 2020
- 1 min read
WARM-UP
1) 800m Assault Bike
2) Jump Rope Warm-Up
3) Scap Pull-Ups + Kipping + KTE’s + T2B
4) KB Sumo Squat Series
5) Sumo Deadlift Warm-Up Sets @ 40/45/50%
STRENGTH: Sumo Deadlift, 5RM of day
ACTIVE MOBILITY
1) Adductor Smash
2) Frog Stretch
3) Lat Smash
4) Banded Lat Stretch
WOD: Perform 8 rounds of the following for time:
5 Sumo Deadlift High Pull (135/95)
10 Toes to Bar
20 Double Under’s
COOL DOWN
1) Recovery Walk for 2-minutes immediately following WOD
2) Core Work: Turkish Get-Ups, accumulate 20 reps R/L in as few sets as possible
3) Foam Roll (10 passes per area)
4) V Stretch (2-3 minutes, relaxed hold)
5) Individual Mobility
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