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04.28.2020

PRE-CLASS Warm-Up

  • Foam Roll (10 passes per area)

  • Leg Swings (10 per leg)

  • Arm Circles (10 per arm & each direction)

  • Walk Outs (5 reps)

WARM-UP

1) Jump Rope Warm-Up, 2-minutes

2) Dead Bugs, 20 reps

3) YTWA Scap Series, 5 reps

4) Barbell Tempo High Pull (2s pause + 3s decent), 10 reps

STRENGTH: Barbell Strict High Pull 10 reps x 5-6 sets

ACTIVE MOBILITY

1) Barbell Trap Smash

2) Tricep Smash

3) High Glute Smash

4) Hamstring & Calf Stretch

WOD: Perform the following for time:

  • Accumulate 50 DB Devils Press (40/25)

  • Every 3-minutes do 50 Double Under’s until work is complete

COOL DOWN

1) 200m Recovery Walk

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

3) Extra Core: Med Ball Hamstring Curls, 10 reps x 3-4 sets

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