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12.07.2020

WARM-UP

1) 500m Row

2) Barbell Deadbugs & Hip Thrust

3) Barbell Back Squat Warm-Up

4) Barbell Adductor & Quad Smash

STRENGTH: Back Squat, 3RM of day in 4-6 sets starting at 55-60% of 1RM

ACTIVE MOBILITY

1) Frog Stretch

2) Glute & Hamstring Smash

3) Lat & Pec Smash

4) Banded Lat & Pec Stretch

WOD: Perform the following for time:

-150 American KB Swings (53/35, RX+70/45)

- Every break = 5 Strict Pull-Ups + 10 Push-Ups + 15 Air Squats (RX+ Weighted Cindy)

COOL DOWN

1) 200m Recovery Walk

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

3) Extra Core: GHD Barbell Get-Ups, 10-12 reps x 3-4 sets

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