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08.14.2020

WARM-UP

1) 250m Row + 200m Run

2) Plank with Alternating Reach

3) PVC Pipe Hip Hinge

4) Sumo Deadlift Bar Warm-Up

STRENGTH: Sumo Deadlift, 2RM of day in 6-8 sets

ACTIVE MOBILITY

1) Pelvic Reset & Low Back Press Ups

2) Hamstring Tack & Floss & High Glute Smash

3) Posterior Chain Floss

4) Pec Smash & Stretch

WOD: Perform the following for time:

  • 1000m Row buy in

Then 4 rounds of….

- 10 Ring Dips

- 15 Box Jumps

- 20 American KB Swings (53/35)

  • 800m Run buy out

COOL DOWN

1) 200m Recovery Walk

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

3) Extra Core: Barbell Cauldrons, 20 reps x 3-4 sets

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