01.28.2020

WARM-UP

1) Tabata Dynamic Running Movements (high knees, butt kicks, skipping, side shuffle, jogging , back peddle)

2) Banded Pull Apart Series

3) Jerk Bar Warm-Up

4) PVC Pipe 1st Rib & Trap

STRENGTH: BH Power Jerk, 1RM of day

ACTIVE MOBILITY

1) Weighted T-Spine Extensions

2) Pec Smash & Stretch

3) Calf & Shin Smash

4) Banded Hamstring/Calf Stretch

WOD: Perform a 15-minute AMRAP with the following:

• 12 Hang DB Squat Clean (6 R/L, 50/35)

• 200m Run

• 12 Hang DB Squat Snatch (6 R/L, 50/35)

• 200m Run

COOL DOWN

1) Recovery Walk for 2-minutes immediately following WOD

2) Core Work: Elevated One-Legged Side Plank, accumulate 2-minutes per side

3) Foam Roll (10 passes per area)

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

5) Individual Mobility