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08.26.2020

WARM-UP

1) 250m Ski & Row

2) Cindy Warm-Up (work on mechanics & scaling options for each exercise)

3) Bench Press Bar Warm-Up (make sure to review rack set-up)

4) Barbell Pec Smash

STRENGTH: Bench 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) Barbell Tricep Smash

2) Banded Pec Stretch

3) Lat Smash & Banded Lat Stretch

4) Frog & Couch Stretch

GIRLS WOD “Cindy”: Perform a 20-minute AMRAP or EMOM with the following:

  • 5 Pull-Ups

  • 10 Push Ups

  • 15 Air Squats

COOL DOWN

1) 200m Recovery Walk

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

3) Extra Core: Hollow Body Hold, 10s + Hollow Rock, 10s + Rest, 10s – 8X’s

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