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12.28.2020

WARM-UP

1) 500m Row

2) Jump Rope Warm-Up

3) Front Squat & Clean Bar Warm-Up

4) Scap Pull-Ups & Kipping

ACTIVE MOBILITY

1) Lat Smash & T-Spine Extensions

2) Front Rack Stretch

3) Frog & Couch Stretch

4) Calf Smash & Stretch

WOD: Perform the following for total time & rounds + reps:

MIN 0 – 10 AMRAP the following:

  • 1 Front Squat (+1 rep each round, 135/95)

  • 2 Burpee Pull-Ups (+2 reps each round)

MIN 10 – 20 AMRAP the following:

  • 1 Hang Squat Clean (+1 rep each round, 135/95)

  • 2 Toes to Bar (+2 reps each round)

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COOL DOWN

1) 200m Recovery Walk

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

3) Extra Core: Turkish Get-Ups, 20 reps total (10 R/L)

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