09.08.2020

WARM-UP

1) 250m Row & 250m Ski

2) Banded Pull Apart Series

3) Squatting Warm-Up

4) Hip Flexor Smash

SKILL: Ski Erg, Rowing

ACTIVE MOBILITY

1) Quad Smash

2) Banded Hip Extension

3) PVC Pipe 1st Rib & Trap

4) Banded OH Distraction

WOD: Perform the following for time:

• 50 calories on any machine

• 50 One Arm Dumbbell Push Press (50/35, 25 R/L)

• 50 Wall Balls (20/14)

• 50 Weighted AbMat Sit-Ups (25/15lb plate)

• 50 Dumbbell Step-Ups (50/35, 25 R/L)

• 50 calories on any machine

COOL DOWN

1) 200m Recovery Walk

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

3) Extra Core: Back Extensions, 20 reps x 3-4 sets

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