11.09.2020

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:

1. Push-Ups

2. Sumo Deadlift High Pull (75/55)

3. Box Jumps

4. 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)