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05.05.2020

WARM-UP

1) Jump Rope Warm-Up

2) Tall Plank Series

3) Banded Pull Apart Series

4) Negative Push-Ups

STRENGTH: Weighted Push-Ups, ME reps 30s x 5 sets

ACTIVE MOBILITY

1) Pec SMash

2) Tricep Smash

3) High Glute Smash

4) Frog Stretch

WOD: Two-part workout for total time:

Part a) 50 – 40 – 30 – 20 – 10 reps of….

  • Double Unders

  • Ab Mat Sit-Ups

Part b) 5 – 10 – 15 – 20 – 25 reps of….

  • Burpees

  • Wall Balls

COOL DOWN

1) 200m Recovery Walk

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

3) Extra Core: Russian Twists, 12-15 reps R/L x 3-4 sets

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