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09.18.2020

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)