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07.22.2020

WARM-UP

1) 500m Row

2) Banded Pull Apart Series

3) Pull-Up Warm-Up

4) Barbell Bent Over Row w/Pauses & Tempo

STRENGTH: Barbell Bent Over Row, 8 reps x 5 sets

ACTIVE MOBILITY

1) Scap Scrub

2) T-Spine Extentions

3) Lat Smash & Lat Stretch

4) Couch Stretch

WOD: Perform the following for time using a 15/10lb plate for all exercise:

  • 10 Weighted Pull-Ups

  • 20 Weighted Push-Ups

  • 10 Weighted Pull-Ups

  • 30 OH PB Lunges (15 R/L)

  • 20 Weighted Push-Ups

  • 10 Weighted Pull-Ups

  • 40 Weighted Ab Mat Sit-Ups

  • 30 OH PB Lunges (15 R/L)

  • 20 Weighted Push-Ups

  • 10 Weighted Pull-Ups

  • 50 Burpees Over Plate

  • 40 Weighted Ab Mat Sit-Ups

  • 30 OH PB Lunges (15 R/L)

  • 20 Weighted Push-Ups

  • 10 Weighted Pull-Ups

**25-minute time cap

COOL DOWN

1) 200m Recovery Walk

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

3) Extra Core: L Sit or Tuck Hold, 10s On/20s Off repeat for 5-minutes

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