No tags yet.
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