01.30.2020
- Natalie Holovach-Sisk
- Jan 30, 2020
- 1 min read
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
Comments