10.21.2020

WARM-UP

1) Ski 250m

2) Jump Rope Warm-Up

3) Bird Dog Variations

4) Deadlift & Bench Press Bar Warm-Up

STRENGTH: Superset the following for 4 sets:

• Bench Press, 7 reps @ 55/55/60/65%

• Ski Sprint, 150m (MAKE IT A SPRINT!!!!)

ACTIVE MOBILITY

1) Pec & Tricep Smash

2) Banded Elbow Bulley

3) Hamstring Tack & Floss

4) Single Leg Hamstring Stretch

WOD: Perform the following for time:

• 21 Inverted Rows

• 21 Deadlifts (185/155)

• 42 Double Unders

• 15 Inverted Rows

• 15 Deadlifts

• 30 Double Unders

• 9 Inverted Rows

• 9 Deadlifts

• 18 Double Unders

COOL DOWN

1) 200m Recovery Walk

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

3) Extra Core: Leg Lifts w/Med Ball, 10 reps x 3-4 sets

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