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04.15.2020

WARM-UP

1) 400m Run or 500m Row

2) Foam Roll (10 passes per area)

3) Footwork for Cleans

4) Star Fish Side Plank

5) Star Fish Back Extension Hold

STRENGTH: Hang Squat Clean to OH (push press/jerk), (1+1)X3 reps, 4-6 sets

ACTIVE MOBILITY

1) Barbell Pec Smash

2) Rear Delt & Lat Smash

3) High Glute Smash

4) Couch Stretch

WOD: Perform 10 rounds of the following (20-minutes total):

  • 30s ME reps, Thrusters (95/65)

  • 30s, REST

  • 30s ME reps, Double Unders

  • 30s, REST

COOL DOWN

1) 200m Recovery Walk

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

3) Extra Core: V Tucks, Tabata style

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