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05.28.2020

WARM-UP

1) Tabata Assault Bike (20s Forward/10s Backward – 8X’s)

2) Plank with Alternating Reach, 10 R/L

3) Med Ball Hamstring Curls, 20 reps

4) PVC Pipe Hip Hinge, 10 reps

STRENGTH: Deadlift, 18RM x 3 sets

ACTIVE MOBILITY

1) Hamstring Tack & Floss

2) High Glute Smash

3) Single Leg Hamstring Stretch

4) Pec & Tricep Smash

WOD: Perform a 20-minute AMRAP using the following:

  • 20 DB Box Step-Ups (10 R/L, 50/35)

  • 15 Sumo Deadlift High Pull (95/65)

  • 10 Ring Dips

COOL DOWN

1) 200m Recovery Walk

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

3) Extra Core: KTE’s, accumulate 50 reps in as few sets as possible

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