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11.19.2020

WARM-UP

1) Cardio Warm-Up: 1-minute on each machine

2) DB Shoulder Warm-Up

3) Tall Plank Series & Scap Push-Ups

4) KB Lunge & Squat Warm-Up

ACTIVE MOBILITY

1) Lat Smash

2) Pec Smash

3) Adductor Smash

4) Frog Stretch

WOD: Perform the following three 6-minute AMRAP’s with 2-minutes rest between:

AMRAP 1 (6-minutes):

  • 2 Rope Climbs (RX+ Legless Rope Climb)

  • 20 KB Walking Rack Lunges (10 R/L, 53/35 RX+ 70/45)

AMRAP 2 (6-minutes):

  • 10 Push-Ups (RX+ Deficit Push-Ups)

  • 20 Wall Balls (20/14)

AMRAP 3 (6-minutes):

  • 1 Rope Climb (RX+ Legless Rope Climb)

  • 5 Push-Ups (RX+ Deficit Push-Ups)

  • 10 KB Walking Rack Lunges (5 R/L, 53/35 RX+ 70/45)

  • 10 Wall Balls (20/14)

COOL DOWN

1) 200m Recovery Walk

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

3) Extra Core: Weighted Leg Lifts w/Med Ball, 15 reps x 3-4 sets

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