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10.15.2020

WARM-UP

1) Crawling & Dynamic Stretching Warm-Up

2) Banded Pull Apart Series

3) Single Leg Strength Exercises (RDL’s, Cossack, Split Squat)

4) High Glute Smash

SKILL: Rope Climbs

ACTIVE MOBILITY

1) Hamstring Tack & Floss

2) Glute Stretch & Press Ups

3) Lat & Forearm Smash

4) Forearm Stretch Series

WOD: Perform 5 rounds of the following for time:

  • 2 Rope Climbs

  • 8 D Ball Cleans (4 R/L, 100/80)

  • 2 Rope Climbs

  • 16 Single DB Box Step Ups (8 R/L, 50/35)

COOL DOWN

1) 200m Recovery Walk

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

3) Extra Core: L Sit Bar Hang, accumulate 2-minutes total

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