06.28.2019

WARM-UP

1) Tall Plank Series

2) KB Shoulder Screw-In’s, 10 reps + KB Arm Bar, 5 reps

3) KB One Arm Bench Press, 10 reps R/L

ACTIVE MOBILITY A

1) Pec Smash

2) Pec Stretch

STRENGTH: Bench Press, 10-minute EMOM

MIN 1 - 3: 5 reps @ 60/65/65 % or w/ascending weight

MIN 4 – 6: 4 reps @ 70/70/70% or w/ascending weight

MIN 7 – 10: 4 reps @ 75% or w/working weight of the day

ACTIVE MOBILITY B

1) Calf & Anterior Shin Smash

2) Anterior Ankle Mobilization

WOD: Perform 3 rounds of the following for time:

- 15 Ring Push-Up’s

- 30 Pistol Squats (15 R/L)

- 60 Double Under’s

COOL DOWN

1) 200m Recovery Walk following WOD

2) Core Work: Weighted Knee Tuck Hang, accumulate 2-minutes (10-25lb plate) 3) Foam Roll (10 passes per area)

4) V Stretch, 2-3 minutes