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06.17.2020

WARM-UP

1) Accumulate 2-minutes on any machine

2) KB Pull Over, 20 reps

3) KB Sumo Squat Series

4) KB Adductor Smash

STRENGTH: Sumo Deadlift, 16RM x 3-4 sets

ACTIVE MOBILITY

1) Frog Stretch

2) High Glute Smash

3) Quad & Hip Flexor Smash

4) Couch Stretch

PARTNER WOD: Perform the following for time:

  • 300 calories as a team on the Assault Bike

  • P1: Assault Bike, ME calories

  • P2: Sled Push, 120ft (average body weight)

**Every Sled Push = 5 calories off of total

COOL DOWN

1) 200m Recovery Walk

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

3) Extra Core: Weighted GHD Sit-Ups, 12-15 reps x 3-4 sets

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