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09.09.2020

WARM-UP

1) Crawling Warm-Up

2) KB Bottoms Up Press & Carry

3) Review Turkish Get-Up Technique

4) Lat Smash & T-Spine Extensions

STRENGTH: Superset the following for 4-5 sets:

  • 2 Turkish Get-Ups

  • OH Carry, 120ft

**Doing both sides = 1 Set

ACTIVE MOBILITY

1) PVC Pipe 1st Rib & Trap

2) Hollow Arch Stretch (t-spine stretch)

3) Front Rack Stretch

4) Pec Smash

WOD: Perform the following for time: 21 – 15 – 9 reps of ….

  • Power Cleans (135/95)

  • Barbell Push-Up

COOL DOWN

1) 200m Recovery Walk

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

3) Extra Core: Weighted Side Plank with Hip Hike, 12-15 reps R/L x 3-4 sets

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