No tags yet.
WARM-UP
1) Pre-Class Warm-Up: Foam Roll (10 passes per area), Leg Swings, Arm Circles, Walk Outs
2) Dynamic Running Warm-Up
3) KB Pull Over, 10-15 reps
4) KB Arm Bar to Press, 10 reps R/L
5) KB One Arm Floor Press, 10 R/L
STRENGTH: DB Bench or Floor Press, 8-10 reps x 5-6 sets
ACTIVE MOBILITY
1) Pec Smash
2) Tricep Smash
3) Sun Dial Stretch
4) Calf Smash & Stretch
WOD: Perform 4 rounds of the following for time:
10 Burpee Broad Jumps
20 Toes to Bar or Leg Lifts
30 One Arm KB Swings (15 R/L, 53/35)
400m Run/500m Row
COOL DOWN
1) 200m Recovery Walk
2) V Stretch (2-3 minutes relaxed hold)
3) Extra Core: Comanche Side Plank, accumulate 2-minutes R/L
4) Individual Mobility (5-10 minutes of foam rolling, soft tissue work & stretching)