Our Recent Posts

Tags

No tags yet.

01.04.2020

WARM-UP

1) Cardio Warm-Up, 2-minutes on any machine

2) Mini Band Glute Warm-Up

3) Barbell Back Squat Warm-Up

4) Barbell Adductor & Quad Smash

STRENGTH: Back Squat, 5RM of the day in 6 sets starting @ 50-55%

ACTIVE MOBILITY

1) Frog & Couch Stretch

2) High Glute Smash

3) Lat Smash & Stretch

4) Anterior Ankle Mobilization

WOD: Perform 3 rounds of the following for time:

  • 18/12 calories Bike or Ski

  • 15 Chest to Bar Pull-Ups

  • 12 Overhead Squats (135/95, RX+ 155/105)

COOL DOWN

1) 200m Recovery Walk

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

3) Extra Core: Barbell Roll Outs, 8 x 3-4 sets

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