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07.13.2020

WARM-UP

1) Jump Rope Warm-Up

2) Pull-Up Warm-Up

3) Mini Band Glute Warm-Up

4) Barbell Back Squat Warm-Up

STRENGTH: Back Squat, 10RM of day x 4 sets

ACTIVE MOBILITY

1) High Glute Smash

2) Adductor Smash

3) Frog & Couch Stretch

4) Lat Smash & Lat Stretch

WOD: Perform each of the 3 rounds within the time cap; use time remaining to rest:

Round 1: Using a 4-minute running clock:

  • 10 Pull-Ups

  • 20 OHS (75/55)

  • 40 DU’s

Round 2: Using a 6-minute running clock:

  • 15 Pull-Ups

  • 30 OHS (75/55)

  • 60 DU’s

Round 3: Using an 8-minute running clock:

  • 20 Pull-Ups

  • 40 OHS (75/55)

  • 80 DU’s

COOL DOWN

1) 200m Recovery Walk

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

3) Extra Core: Weighted AbMat Sit-Ups, 25 reps x 3-4 sets

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