06.10.2020

WARM-UP

1) 400m Jog

2) DB Shoulder Warm-Up

3) HSPU Practice

4) Push Press Warm-Up

STRENGTH: Push Press, 16RM of day x 3-4 sets

ACTIVE MOBILITY

1) PVC Pipe 1st Rib & Trap

2) Weighted T-Spine Extensions

3) Pec Smash

4) Sun Dial Stretch

WOD: Perform 12 rounds of the following for time:

• 3 Power Cleans (135/95)

• 6 HSPU

• 9 Push-Ups

COOL DOWN

1) 200m Recovery Walk

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

3) Extra Core: Weighted Side Plank w/Hip Hike, 12-15 reps R/L x 3-4 sets

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