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WARM-UP
1) Dynamic Running Warm-Up
2) Wall Bugs
3) T-Spine Superman’s
4) Glute Bridge March
5) Wide Stance Good Mornings
STRENGTH: Floating Deadlifts, 10 x 3-4 sets @ 50-60%
ACTIVE MOBILITY
1) Adductor Smash
2) Hamstring Smash
3) High Glute Smash
4) Frog & Glute Stretch
WOD: Perform the following for time:
125 Unbroken Kettlebell Swings (53/35)
Penalty: 1 Round of Cindy (5 pull-ups, 10 push-ups, 15 air squats)
COOL DOWN
1) 200m Recovery Walk
2) V Stretch (2-3 minutes relaxed hold)
3) Extra Core: Barbell Roll Outs, 8-10 x 4 sets
4) Individual Mobility (5-10 minutes of foam rolling, soft tissue work & stretching)