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05.12.2020

WARM-UP

1) Crawling Warm-Up

2) Prone Scap Swimmers

3) Banded Pull Apart Series

4) Tempo High Pulls, 15-20 reps – bar only

STRENGTH: Hip High Pulls, 8-10 reps x 4-5 sets

ACTIVE MOBILITY

1) Barbell Trap Smash

2) Barbell Bicep & Tricep Smash

3) Adductor Smash

4) Frog Stretch

WOD: Perform 10 rounds of the following for time:

  • 6 Sumo Deadlift High Pulls (115/85)

  • 8 Barbell Push-Ups

  • 10 Weighted Ab Mat Sit-Ups (15/10)

COOL DOWN

1) 200m Recovery Walk

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

3) Extra Core: Leg Lifts, 15-20 x 3-4 sets

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