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07.03.2020

WARM-UP

1) Tabata Assault Bike

2) Plank with Alternating Reach

3) Mini Band Glute Series

4) Frankenstein Squats

STRENGTH: Front Squat, 16RM x 3-4 sets

ACTIVE MOBILITY

1) Rear Delt & Lat Smash

2) Front Rack Stretch

3) Pelvic Reset & High Glute Smash

4) Low Back Press Up & High Glute Stretch

WOD: Perform a 20-minute EMOM with the following:

  • 5 Ring Push-Ups

  • 4 Strict Pull-Ups

  • 3 D Ball Med Ball Cleans (80-100/40-60)

COOL DOWN

1) 200m Recovery Walk

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

3) Extra Core: Pallof Pressing, 15 reps R/L x 3-4 sets

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