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07.30.2020

WARM-UP

1) 200m Run & Jump Rope Warm-Up

2) KB Pull Overs

3) Single Leg KB RDL

4) One Arm KB Swings

STRENGTH: Deadlift, 6RM of day x 5 sets

ACTIVE MOBILITY

1) Hamstring Tack & Floss

2) Glute Smash

3) Single Leg Hamstring Stretch

4) Calf Smash

WOD: Perform an 18-minute AMRAP with the following:

  • 10 Ring Push-Ups

  • 20 One Arm KB Swings (53/35, 10 R/L)

  • 30 Double Unders

  • Every 3-minutes Run 200m

COOL DOWN

1) 200m Recovery Walk

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

3) Extra Core: KTE’s, accumulate as many reps as possible in 3-minutes

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