04.08.2020

WARM-UP

1) 400m Run or 500m Row

2) Foam Roll (10 passes per area)

3) Crawling Warm-Up (60ft for each of the following)

- Tall Bear Crawl

- Low Bear Crawl

- Lateral Plank Walk

- Spider man Crawl

- Crab Walk (30ft forward/back)

ACTIVE MOBILITY

1) Lat & Rear Delt Smash

2) T-Spine Extensions

3) Couch Stretch

4) Anterior Ankle Mobilization

STRENGTH: Choose 1 of the following, based on the equipment you have available:

STRENGTH A: Clean 5 rep max 5 sets

STRENGTH B: Bent-over rows 5 sets of 10

WOD 1: 15 min AMRAP

5 Pull-up

7 Hand release Push-up

9 KB Swings

COOL DOWN

1) 200m Recovery Walk

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

3) Extra Core: Side Plank 3 min challenge

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