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WARM-UP
1) 400m Jog
2) Banded Pull Apart Series
3) Burpee Bar MU’s & Strict HSPU practice
4) Push Press Bar Warm-Up
STRENGTH: Push Press, 10RM x 4 sets
ACTIVE MOBILITY
1) 1st Rib & Trap
2) Front Rack Stretch
3) Quad Smash
4) Frog & Couch Stretch
WOD: Perform the following for time:
Two rounds of….
15 Burpee Bar Muscle-Ups
30 Sumo Deadlift High Pull (75/55)
15 Strict HSPU
30 Wall Balls (20/14)
Buy out with a 1-mile Run
COOL DOWN
1) 200m Recovery Walk
2) V Stretch (2-3 minutes relaxed hold)
3) Extra Core: Barbell Cauldrons, 15 R/L x 3-4 sets
4) Individual Mobility (5-10 minutes of foam rolling, soft tissue work & stretching)