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WARM-UP
1) 500m Row
2) Jump Rope Warm-Up
3) Dead Bugs, Superman’s, Glute Bridges, 10 reps each
4) Back Squat Bar Warm-Up
STRENGTH: Back Squat, MAX OUT!!!
ACTIVE MOBILITY
1) High Glute Smash
2) Frog & Couch Stretch
3) Tricep Smash & Pec Smash
4) Calf Smash & Stretch
WOD: Perform a 15-minute AMRAP with the following:
21 Double Unders
15 Deadlifts (135/95)
9 Ring Dips
COOL DOWN
1) Recovery Walk for 2-minutes immediately following WOD
2) Core Work: Weighted Ab Mat Sit-Ups, 20-25 reps for 3-4 sets
3) Foam Roll (10 passes per area)
4) V Stretch (2-3 minutes, relaxed hold)
5) Individual Mobility