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WARM-UP
1) 1-minute each machine
2) Front & Back Squat Bar Warm-Up
3) Warm-Up Sets (3+3 reps) 55/60/65% of 1RM FS
4) Rear Delt Smash & Front Rack Stretch
STRENGTH: Front Squat, 5 reps + Back Squat, 5 reps @ 70-75% of FS 1RM for 5 sets
ACTIVE MOBILITY
1) High Glute Smash
2) Frog & Couch Stretch
3) Pec Smash
4) Calf Smash
WOD: Tabata Day - 20s On, 10s Off, 8X’sfor each of the following; 10s transition time:
Push-Ups
Sumo Deadlift High Pull (75/55)
Box Jumps
Calories on machine
COOL DOWN
1) 200m Recovery Walk
2) V Stretch (2-3 minutes relaxed hold)
3) Extra Core: Hollow Body Hold, accumulate 90s total
4) Individual Mobility (5-10 minutes of foam rolling, soft tissue work & stretching)