07.07.2020

WARM-UP

1) Jump Rope Warm-Up

2) Banded Pull Apart Series

3) KB Armbar & Press Series

4) Pec Smash

STRENGTH: Bench Press, 12RM x 3-4 sets

ACTIVE MOBILITY

1) Tricep Smash

2) Pec Smash with Rear Delt Tack & Floss

3) Plantar Surface Smash

4) Calf Stretch

WOD: Perform 5 rounds with 1-minute rest between rounds; every 4-minutes do the following:

• 30/25 calories on Assault Bike

• 30 Push Press (115/75)

• ME reps Double Unders with time remaining

COOL DOWN

1) 200m Recovery Walk

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

3) Extra Core: Reverse Hypers, 12-15 reps x 3-4 sets

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