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04.10.2020

WARM-UP

1) 400m Run or 500m Row

2) Foam Roll (10 passes per area)

3) KB Pull Over, 10-15 reps x 2 sets

4) Superman Hold w/YTWA Scap Series, 5 reps

5) KB Sumo Squat Series (use as stretch)

STRENGTH: Choose 1 of the following, based on the equipment you have available; use the Active Mobility below between sets:

Strength A: Sumo Deadlift, 5 reps @ 70/75/80%, 3-5 reps @ 85/85%, 1-3 reps @ 90%

Strength B: Banded KB Swing, 15-20 reps x 4-6 sets (use red, black or purple band)

Video Link for Banded KB Swings: https://youtu.be/PN9dppWJcGQ

ACTIVE MOBILITY

1) Russian Babymaker Stretch

2) High Glute Smash (single lacrosse ball)

3) Hamstring Tack & Floss (single lacrosse ball)

4) Scap Scrub (single lacrosse ball)

WOD 1:

6 rounds for time

10 OH Squats 95/65

10 Bent over row

200 m run

COOL DOWN

1) 200m Recovery Walk

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

3) Extra Core: 2 min accumulate

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