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01.22.2020

WARM-UP

1) 800m Assault Bike

2) Jump Rope Warm-Up

3) DB Shoulder Warm-Up

4) PVC Pipe 1st Rib & Trap

SKILL: HSPU & HS Walk

ACTIVE MOBILITY

1) Tricep Smash

2) Banded Elbow Bully

3) Plantar Surface & Calf Smash

4) Banded Calf & Hamstring Stretch

WOD: Perform 5 rounds of the following for time: - 10 D Ball Cleans (5 R/L, 100/80)

- 20 Double Under’s

- 10 HSPU

- 20 Double Under’s

COOL DOWN

1) Recovery Walk for 2-minutes immediately following WOD

2) Core Work: GHD Sit-Ups, 20-25 reps for 3-4 sets

3) Foam Roll (10 passes per area)

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

5) Individual Mobility


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