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06.25.2020

WARM-UP

1) 250m Ski

2) Crawling Warm-Up

3) Scap Push-Ups + Negative Push-Ups

4) Pec Smash

STRENGTH: Weighted Push-Ups, ME reps in 30s x 4-5 sets

ACTIVE MOBILITY

1) Banded Pec Stretch

2) Tricep Smash

3) Hamstring & Glute Smash

4) High Glute & Low Back Stretch

WOD: Perform the following for time:

Buy in with a 500m Ski

Then do 5 rounds of….

  • 100m One Arm KB Rack Carry – Right Arm (53/35)

  • 12 Alternating DB Cleans (100/80)

  • 100m One Arm KB Rack Carry – Left Arm

  • 12 D Ball Diamond Push-Ups

Buy out with another 500m Ski

COOL DOWN

1) 200m Recovery Walk

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

3) Extra Core: Barbell Cauldrons, 15 reps R/L x 3-4 sets

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