No tags yet.
WARM-UP
1) 200m Jog or 2-minute Jog
2) Bird Dog Variations
3) Glute Activation Series
4) Back Squat Bar Warm-Up
STRENGTH: Back Squat, 20RM x 3 sets
ACTIVE MOBILITY
1) Barbell Adductor & Quad Smash
2) Frog & Couch Stretch
3) Trap Smash
4) T-Spine Extensions
WOD: Perform the following for time:
Accumulate 5-minutes of a Handstand Hold
Every time you break = 1 R/L Turkish Get-Ups +1 rep each time (45/30)
COOL DOWN
1) 200m Recovery Walk
2) V Stretch (2-3 minutes relaxed hold)
3) Extra Core: Weighted Plank with Alternating Reach, 12 reps R/L x 3 sets
4) Individual Mobility (5-10 minutes of foam rolling, soft tissue work & stretching)