No tags yet.
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)