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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)