06.21.2019
- Natalie Holovach-Sisk
- Jun 20, 2019
- 1 min read
WARM-UP
1) 250m Ski + 250m Row
2) HSPU Practice, 5 minutes
3) KB Sumo Squat Series
4) Barbell Adductor Smash
ACTIVE MOBILITY A
1) Frog Stretch
2) Hamstring Tack & Floss
STRENGTH: Sumo Deadlift, 10-minute EMOM
MIN 1 - 3: 5 reps @ 65/70/70%
MIN 4 – 10: 4 reps @ 70-75%
ACTIVE MOBILITY B
1) Barbell Pec & Trap Smash
2) Banded Pec & Lat Stretch
WOD: Perform a 20-minute EMOM using a partner; you can only work when partner is hanging on pull-up bar:
Partner A: Completes the following, while Partner B Hangs from Pull-Up Bar:
- 3 HSPU
- 4 Bar Facing Burpees
- 5 Sumo Deadlift High Pull (95/65)
**REST with time remaining in minute; each partner does 10 rounds
COOL DOWN
1) 200m Recovery Walk following WOD
2) Core Work: Weighted Ab Mat Sit-Ups, 25 reps for 3-4 sets 3) Foam Roll (10 passes per area)
4) V Stretch, 2-3 minutes