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09.30.2020

WARM-UP

1) 250m Ski

2) Jump Rope Warm-Up

3) Plate Pull Overs

4) Muscle Clean to Press Bar Warm-Up

STRENGTH: Superset the following for 4 sets:

  • Hip Muscle Clean to Press, 8 reps - AHAP

  • Ski Sprint, ME for 20s (MAKE IT A SPRINT!!!!)

ACTIVE MOBILITY

1) PVC Pipe 1st Rib & Trap

2) Tricep Smash

3) Hamstring Tack & Floss

4) Calf Smash & Stretch

WOD: Perform 8 rounds of the following sequence for total reps (total of 16-minutes):

  • Russian Kettlebell Swings, ME reps 30s (70/45)

  • REST, 30s

  • Double Unders, ME reps 30s

  • REST, 30s

COOL DOWN

1) 200m Recovery Walk

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

3) Extra Core: Hollow Hold, 10s + V Tucks, 10 reps + V Ups, 10 reps – 3-4 sets

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