Our Recent Posts

Tags

No tags yet.

01.30.2020

WARM-UP

1) Banded Pull A Part Series

2) Scap Pull-Ups, Negative Pull-Ups & Pull-Ups w/Pauses

3) Bench Press Bar Warm-Up

4) Barbell Pec Smash

STRENGTH: Tempo Bench Press (5s down), 3RM of day

ACTIVE MOBILITY

1) Lat & Tricep Smash

2) Psoas Smash

3) Quad & Adductor Smash

4) Couch & Frog Stretch

WOD: Perform the following for time: 10 – 20 – 40 reps of each of the following:

  • Pull-Ups

  • GHD Sit-Ups

  • Goblet Squats (70/45)

COOL DOWN

1) Recovery Walk for 2-minutes immediately following WOD

2) Core Work: Turkish Get-Ups, accumulate 10-15 reps R/L

3) Foam Roll (10 passes per area)

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

5) Individual Mobility