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12.30.2020

WARM-UP

1) 400m Jog

2) Tall Plank Series

3) Banded Pull Apart Series

4) Wide Stance Good Mornings

ACTIVE MOBILITY

1) Pec Smash & Stretch

2) Hamstring Tack & Floss

3) Scap Scrub

4) Calf Smash & Stretch

PARTNER WOD: Perform a 20-minute AMRAP using the following with a partner:

P1: Gets as far as possible into the following:

  • 21 HR Push-Ups

  • 21 Deadlifts (155/105)

  • 21 Inverted Rows

  • 21 Box Jumps

P2: 400m Run

**Pick up where partner leaves off in AMRAP

COOL DOWN

1) 200m Recovery Walk

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

3) Extra Core: Pallof Press Series, 10 reps R/L x 3-4 sets

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