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WARM-UP
1) Jump Rope Warm-Up
2) Star Fish Side Plank & Back Extensions
3) PVC Pipe Hip Hinge
4) Wide Stance Good Mornings
STRENGTH: Deadlift, 16RM x 3-4 sets
ACTIVE MOBILITY
1) Hamstring Tack & Floss
2) High Glute Smash
3) Calf Smash
4) Calf Stretch
WOD: Perform the following for time; use the 20s On/10s off time interval, until the work is complete:
200 Double Unders
100 Alternating One Arm Dumbbell Box Step-Ups (50/35, 50 R/L)
50 Inverted Ring Rows
COOL DOWN
1) 200m Recovery Walk
2) V Stretch (2-3 minutes relaxed hold)
3) Extra Core: GHD Sit-Ups, 20 reps x 3-4 sets
4) Individual Mobility (5-10 minutes of foam rolling, soft tissue work & stretching)