02.10.2020

WARM-UP

1) 200m Run

2) Banded Pull Apart Series

3) Pull-Up Warm-Up

4) Front Squat Bar Warm-Up

STRENGTH: Front Squat, 1RM

ACTIVE MOBILITY

1) Front Rack Stretch

2) Anterior Ankle Mobilization

3) High Glute Smash

4) Frog & Couch Stretch

WOD: “Franning” Perform the following for time: 21 – 15 – 9 reps of….

• Thrusters (95/65)

• 200m Run

• Pull-Ups

• 200m Run

COOL DOWN

1) Recovery Walk for 2-minutes immediately following WOD

2) Core Work: Tabata Weighted Plank, 45/25lb plate

3) Foam Roll (10 passes per area)

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

5) Individual Mobility