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WARM-UP
1) Tabata Ski or Row
2) Side Plank with Lat Raise & 90/90 Flye
3) Ring Dip Support Hold
4) Negative Ring Dips
STRENGTH: Weighted Ring Dips, 5RM x 5-6 sets or 30s ME reps x 5-6 sets
ACTIVE MOBILITY
1) Pec Smash
2) Tricep Smash
3) Hamstring Tack & Floss
4) Single Leg Banded Hamstring Stretch
WOD: Perform a 16-minute AMRAP with the following:
10 Burpee Pull-Ups
15 Deadlifts (135/95)
200m Run
COOL DOWN
1) 200m Recovery Walk
2) V Stretch (2-3 minutes relaxed hold)
3) Extra Core: Elevated Side Plank, accumulate 2-minutes R/L
4) Individual Mobility (5-10 minutes of foam rolling, soft tissue work & stretching)