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WARM-UP
1) 500m Row
2) Pull-Up Warm-Up
3) Front Squat Warm-Up
4) Front Rack Stretch
STRENGTH: 1 ¼ Front Squat, 4RM x 6 sets
ACTIVE MOBILITY
1) Pec Smash w/Rear Delt Tack & Floss
2) Lat Smash
3) Adductor Smash
4) Frog Stretch
WOD: Perform the following for time: 21 – 15 – 9 reps
Calorie Row
Sumo Deadlift High Pull (95/65)
Chest to Bar Pull-Ups
COOL DOWN
1) 200m Recovery Walk
2) V Stretch (2-3 minutes relaxed hold)
3) Extra Core: Turkish Get-Ups, 20 reps total (10 R/L)
4) Individual Mobility (5-10 minutes of foam rolling, soft tissue work & stretching)