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12.29.2020

WARM-UP

1) 250m Ski + 250m Row

2) Pull Over on Foam Roller

3) Siding Lunge Series w/Plates

4) Pistol Variations

ACTIVE MOBILITY

1) Calf & Shin Smash

2) Anterior Ankle Mobilization

3) PVC Pipe 1st Rib & Trap

4) Spider & Glute Stretch

WOD: Perform 5 rounds of the following for time:

  • 5 Strict HSPU

  • 10 Pistols (5 R/L)

  • 15 Weighted Sit-Ups (45/25)

  • 20 Wall Balls (20/14)

COOL DOWN

1) 200m Recovery Walk

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

3) Extra Core: Reverse Hypers, 15 reps x 3-4 sets

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