02.27.2019

WARM-UP

1) Banded OH Press Variations

2) One Arm Banded Scap Screw-In’s + One Arm Row, 5 + 5 reps for two sets

3) Push Press Barbell Warm-Up (5 reps each for 2 sets)

- Tempo Strict OH Press (5s up/2s lock out/5s down)

- Tempo Dip Squat (3s down) w/Pause in bottom of Dip

- Dip Squat + Push Press

4) Barbell Pec Smash + Banded OH Distraction

STRENGTH: Push Press, ME reps @ 65% for 4 sets total

ACTIVE MOBILITY

1) T-Spine Extension w/OH Bias

2) Bicep & Tricep Smash

3) Barbell Quad Smash

4) Couch & Frog Stretch

WOD: “Nancy” Perform 5 round of the following for time:

- 15 Overhead Squats (95/65)

- 400m Run

COOL DOWN

1) 100m Recovery Walk (immediately following WOD)

2) CORE WORK: 3 Strict Skin the Cat’s + 6 Kipping Skin the Cat’s for 3-4 sets

3) Foam Roll (10 passes per area, starting with the back & working down to calfs/shins)

4) STATIC STRETCH OF THE DAY: Pigeon Pose + Standing IT Band Stretch