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05.07.2020

WARM-UP

1) 200m Run

2) Banded Pull Aparts

3) Banded Dead Bugs

4) Lat Pull Down

STRENGTH: Barbell Bent Over Row, 10 reps x 4 sets

ACTIVE MOBILITY

1) T-Spine Extensions

2) Lat Smash

3) Banded Lat Stretch

4) Calf Smash

WOD: Perform the following for time:

  • 21 DB Thrusters (50/35)

  • 21 Toes to Bar

  • 400m Run

  • 15 DB Thrusters

  • 15 Toes to Bar

  • 400m Run

  • 9 DB Thrusters

  • 9 Toes to Bar

  • 400m Run

COOL DOWN

1) 200m Recovery Walk

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

3) Extra Core: Banded Pallof Pressing, 10 reps R/L x 3-4 sets

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


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