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03.31.2020

WARM-UP

1) 400m Run or 500m Row

2) Foam Roll (10 passes per area)

3) Plank with Alternating Reach, 10 reps R/L

4) Banded Pull Apart Series (palms down/palms up/lat raise, 10 reps each)

5) Scap Push-Ups, 5 reps + Negative Push-Ups, 5 reps

ACTIVE MOBILITY

1) Pec Smash

2) Pec Stretch

3) Tricep Smash

4) Calf Smash

5) Calf Stretch

STRENGTH: Based on the equipment available, perform 1 of the following with Active Mobility between sets:

Strength A: Bench Press, 5 x 5 sets @ 70-75%

Strength B: Dumbbell Bench Press, 10 x 5 sets

WOD 1: Perform a 15-minute AMRAP using the following:

  • 10 cals Assault Bike

  • 8 Target Burpees (6” from reach)

  • 6 Strict Ring Dips

  • Every 3-minutes do 10 Box Jumps (24/20”); START with Box Jumps

WOD 2 (minimal or no equipment): Perform a 15-minute AMRAP using the following:

  • 200m Run

  • 8 Target Burpees (6” from reach)

  • 6 Bench Dips

  • Every 3-minutes do 10 Box Jumps (24/20”); START with Box Jumps

COOL DOWN

1) 200m Recovery Walk

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

3) Extra Core: Turkish Get-Ups, accumulate 10 reps R/L in as few sets as possible

4) Individual Mobility (5-10 minutes of foam rolling, soft tissue work & stretching)