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12.17.2020

WARM-UP

1) Assault Bike, 2-minutes forward/backward

2) Jump Rope Warm-Up

3) Tall Plank Variations

4) Lunge Series

ACTIVE MOBILITY

1) Pec Smash & Stretch

2) Calf Smash

3) High Glute & Hip Flexor Smash

4) Frog & Couch Stretch

WOD: Perform a 20-minute AMRAP using the following:

  • 20 DB Box Step-Ups (10 R/L, 50/35, RX+ 70lb KB)

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

  • 20 Wall Balls (20/14)

  • 10 Push-Ups

  • 40 Double Unders

COOL DOWN

1) 200m Recovery Walk

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

3) Extra Core: Med Ball Leg Lifts, 12 reps x 3-4 sets

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


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