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WARM-UP
1) Jump Rope Warm-Up
2) Starfish Side Plank
3) Starfish Back Extensions
4) Reverse Grip PVC Pipe OHS
STRENGTH: OHS, 20RM of day with pause in bottom x 3 sets
ACTIVE MOBILITY
1) T-Spine with OH Bias
2) Lat Smash
3) Anterior Ankle Mobility
4) Frog Stretch
WOD: Perform 2 rounds of the following 10-minute AMRAP with 2-minutes REST between:
5 Hang Power Snatch (95/65)
10 OHS (95/65)
20 Double Under’s
COOL DOWN
1) 200m Recovery Walk
2) V Stretch (2-3 minutes relaxed hold)
3) Extra Core: Barbell Cauldrons, 10 R/L x 3-4 sets
4) Individual Mobility (5-10 minutes of foam rolling, soft tissue work & stretching)