12.03.2020

WARM-UP

1) 400m Jog

2) Pull-Ups Warm-Up

3) Snatch Bar Warm-Up

4) PVC Pipe 1st Rib & Trap

ACTIVE MOBILITY

1) Lat Smash

2) T-Spine Stretch with Med Ball

3) High Glute Smash

4) Frog & Couch Stretch

WOD: Perform the following 25-minute EMOM for ME reps:

MIN 1: 200m Run

MIN 2: 40s ME reps, Pull-Ups (RX+ Muscle-Ups)

MIN 3: 40s ME reps, Hip Squat Snatch (95/65, RX+ 135/95)

MIN 4: 40s ME reps, Sit-Ups (RX+ GHD Sit-Ups)

MIN 5: REST

COOL DOWN

1) 200m Recovery Walk

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

3) Extra Core: GHD Hamstring Curls, 10 reps x 3-4 sets

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