06.24.2020

WARM-UP

1) 500m Row

2) KB Side Plank with Row

3) KB Bottom’s Up Press & Carry

4) Clean & Jerk Bar Warm-Up

STRENGTH: Squat Clean & Jerk, 3RM of day x 4-6 sets

ACTIVE MOBILITY

1) Rear Delt & Pec Smash

2) Front Rack Stretch

3) Hip Flexor & Quad Smash

4) Banded Hip Extension Stretch

WOD: Perform the following for time:

21 – 15 – 9 reps of.…

• Calorie Row

• Barbell Push Back Lunge (95/65)

**REST 60s

12 – 9 – 6 reps of….

• Calorie Row

• Toes to Bar

**REST 60s

9 – 6 – 3 reps of….

• Calorie Row

• Barbell Push Back Lunges

• Toes to Bar

COOL DOWN

1) 200m Recovery Walk

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

3) Extra Core: Barbell Back Extensions, 15 reps x 3-4 sets

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