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08.19.2020

WARM-UP

1) 250m Ski + 250m Row

2) Wall Ball Technique & Practice

3) Banded Pull Apart Series

4) Strict Press Bar Warm-Up

STRENGTH: Strict Press, 1RM (5 reps @ 50%, 4 reps @ 60%, 3 reps @ 70%, 2 reps @ 80%, 1 rep @ 90%.... continue with 1 rep until failure)

ACTIVE MOBILITY

1) PVC Pipe 1st Rib & Trap

2) Pec Smash with Rear Delt Tack & Floss

3) High Glute & Hip Flexor Smash

4) Frog & Couch Stretch

GIRLS WOD “Karen”: Perform the following for time:

  • 150 Wall Balls (20/14)

COOL DOWN

1) 200m Recovery Walk

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

3) Extra Core: Reverse Hypers, 12-15 reps x 3-4 sets

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