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09.23.2020

WARM-UP

1) Bike 800m + Ski 250m

2) KB Pull Overs

3) KB Bottom’s Up Press & Carry

4) Review Turkish Get-Ups

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) Pec Smash & Stretch

3) Hamstring Tack & Floss

4) Single Leg Hamstring Stretch

WOD: Perform an EMOM until failure; rest the next round and then start every 2-minutes instead, picking up where you leave off, until failure:

  • 10/8 calories on Bike or Ski

  • 2-4-6-8-10….Deadlift (185/135)

COOL DOWN

1) 200m Recovery Walk

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

3) Extra Core: Weighted Side Plank, accumulate 2-minutes per side

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