09.18.2020
- Natalie Holovach-Sisk
- Sep 17, 2020
- 1 min read
WARM-UP
1) Tabata machine (dealers’ choice)
2) Toes to Bar Warm-Up
3) Squat Warm-Up
4) Quad Smash
STRENGTH: Superset the following for 4-5 sets:
Sled Push, 120ft
KB/DB One Arm OH Carry, 120ft
ACTIVE MOBILITY
1) High Glute Smash
2) Frog Stretch
3) T-Spine Extensions
4) Hands on T-Spine and Lat Stretch
WOD: Perform the following for time:
30 – 20 – 10 reps of Wall Balls (20/14)
10 – 20 – 30 reps of Toes to Bar
COOL DOWN
1) 200m Recovery Walk
2) V Stretch (2-3 minutes relaxed hold)
3) Extra Core: One Legged Reverse Plank hold, accumulate 60s per leg
4) Individual Mobility (5-10 minutes of foam rolling, soft tissue work & stretching)
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