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07/29/2020

WARM-UP

1) 250m Ski

2) Tall Plank Series

3) KB Arm Bar Series

4) Pec Smash

STRENGTH: Bench Press, 6RM of day x 5 sets

ACTIVE MOBILITY

1) Tricep Smash

2) Pec Stretch

3) High Glute Smash

4) Glute Stretch & Low Back Press Ups

WOD: Perform 8 rounds of the following:

  • 6 One Arm DB Devils Press (3 R/L, 50/35)

  • 12 One Arm DB Front Rack Squats (6 R/L, 50/35)

  • 120ft DB Suitcase Carry (change arms each round, 50/35)

COOL DOWN

1) 200m Recovery Walk

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

3) Extra Core: Tabata Flutter Kicks

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


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