No tags yet.
WARM-UP
1) Jump Rope Warm-Up
2) Plank with Alternating Reach
3) T-Spine Supermans
4) Mini Band Glute Warm-Up
5) Front Squat Bar Warm-Up
STRENGTH: Front Squat, 16RM of day x 3-4 sets
ACTIVE MOBILITY
1) High Glute & Hip Flexor Smash
2) Lat Smash
3) Front Rack Stretch
4) Frog & Couch Stretch
WOD: Perform the following for time:
30 Thrusters (115/80)
30 Squat Cleans (115/80)
EMOM 20 Double Unders
COOL DOWN
1) 200m Recovery Walk
2) V Stretch (2-3 minutes relaxed hold)
3) Extra Core: Leg Lifts with 3s Decent, 12-15 reps x 3-4 sets
4) Individual Mobility (5-10 minutes of foam rolling, soft tissue work & stretching)