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04.16.2020

WARM-UP

1) 400m Run or 500m Row

2) Foam Roll (10 passes per area)

3) Hollow Body Hold, 10s x 3 sets

4) Banded Pull Apart Series

5) DB/Plates Shoulder Warm-Up

STRENGTH: Bent Over Row, 10 reps x 4-6 sets

ACTIVE MOBILITY

1) Scap Scrub

2) T-Spine Extensions

3) Hamstring Tack & Floss

4) Banded Single Leg Hamstring Stretch

WOD: Perform the following for time: 21 – 15 – 9 reps

  • DB Burpee Deadlifts (AHAP)

  • Pull Ups/Inverted Row

COOL DOWN

1) 200m Recovery Walk

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

3) Extra Core: Side Plank w/Lat Raise, 15-20 reps R/L x 3-4 sets

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