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05.15.2020

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)