12.01.2020
- Natalie Holovach-Sisk
- Nov 30, 2020
- 1 min read
WARM-UP
1) 250m Ski + 250m Row
2) Hollow Body Holds & Lat Pull Downs
3) Banded Good Mornings & Pull Throughs
4) Box Jump Warm-Up
ACTIVE MOBILITY
1) Lat Smash
2) Barbell Hamstring Smash
3) Calf Smash
4) Hamstring & Calf Stretch w/Box
WOD: Perform a 20-minute AMRAP using the following:
4 Strict Pull-Ups (RX+ Weighted Pull-Ups)
8 Seated Box Jumps
16 American KB Swings (53/35, RX+ 70/45)
100m D Ball Shoulder Carry (80/60, RX+ 100/80)
COOL DOWN
1) 200m Recovery Walk
2) V Stretch (2-3 minutes relaxed hold)
3) Extra Core: Flutter Kicks, Tabata style 20s On/10s Off – 8X’s
4) Individual Mobility (5-10 minutes of foam rolling, soft tissue work & stretching)