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09.04.2020

WARM-UP

1) Dynamic Running Warm-Up (back pedal, high knees/butt kicks, skipping, side shuffle, leg swings, Spiderman crawl)

2) Crawling Warm-Up (walking lunge, duck walk, squat hops, Cossack squat)

3) Barbell Quad Smash

STRENGTH: Superset the following for 4-5 sets:

  • Sled Push, 120ft

  • Weighted Wall Sit (plate on lap), 30s

ACTIVE MOBILITY

1) Hip Flexor Smash

2) Couch & Frog Stretch

3) Pec Smash

4) Banded Pec Stretch

WOD: Perform the following for time:

  • 800m Run

  • 30 Ring Push-Ups

  • 30 American KB Swings (53/35)

  • 400m Run

  • 20 Ring Push-Ups

  • 20 American KB Swings

  • 200m Run

  • 10 Ring Push-Ups

  • 10 American KB Swings

COOL DOWN

1) 200m Recovery Walk

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

3) Extra Core: GHD Sit-Ups, 20 reps x 3-4 sets

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