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08.17.2020

WARM-UP

1) 500m Row

2) Mini Band Glute Warm-Up

3) Front Squat Bar Warm-Up

4) Front Rack Stretch

STRENGTH: Front Squat, 1RM (5 reps/4 reps/3 reps/2 reps/1 rep until you find max)

ACTIVE MOBILITY

1) Rear Delt & Lat Smash

2) Banded Elbow Bulley

3) High Glute & Hip Flexor Smash

4) Frog & Couch Stretch

WOD: “Fractured Fran” Perform 5 rounds of the following for time:

  • 9 Thrusters (95/65)

  • 9 Pull-Ups

COOL DOWN

1) 200m Recovery Walk

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

3) Extra Core: Hollow Body Hold, 10s + V Tucks, 10 reps + V Ups, 10 reps, 3-4 sets

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


 
 
 

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