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10.23.2020

WARM-UP

1) Bike 1-minute forward/backward

2) Banded Pull Apart Series & Lat Pull-Downs

3) Scap Pull-Ups & Negative Pull-Ups

4) Sumo Deadlift Bar Warm-Up

STRENGTH: Superset the following for 4 sets:

  • Sumo Deadlift, 7 reps @ 55/55/60/65%

  • Assault Bike Sprint, 20s ME (MAKE IT A SPRINT!!!!)

ACTIVE MOBILITY

1) Adductor Smash

2) Weighted Butterfly Stretch

3) Lat Smash & T-Spine Extensions

4) Banded Lat Stretch

WOD: Perform an 18-minute AMRAP with the following:

  • 3 Weighted Pull-Ups (25/15lb plate)

  • 6 Weighted Push-Ups (25/15lb plate)

  • 9 Weighted Sit-Ups (25/15lb plate)

  • 12 OH Walking Lunges (6 R/L, 25/15lb plate)

COOL DOWN

1) 200m Recovery Walk

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

3) Extra Core: Reverse Hypers, 15 reps x 3-4 sets

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