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05.14.2020

WARM-UP

1) Dot Agility Drills

2) Wall Bugs

3) PVC Pipe Hip Hinge

4) Good Mornings & RDL’s

STRENGTH: Floating Deadlifts, 20RM of day x 3 sets

ACTIVE MOBILITY

1) Hamstring Tack & Floss

2) High Glute Smash

3) Single Leg Hamstring Stretch

4) Barbell Trap Smash

WOD: Perform the following for time: 21 – 15 – 9 reps of the following:

  • Clusters (clean to thruster, 95/65)

  • Bar Facing Burpees

COOL DOWN

1) 200m Recovery Walk

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

3) Extra Core: Barbell Roll Outs, 8-10 reps x 3-4 sets

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