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WARM-UP
1) Jump Rope Warm-Up
2) Kick to HS & HS Walk Practice
3) Strict Press Bar Warm-Up
ACTIVE MOBILITY A
1) Barbell Trap & Pec Smash
2) Banded Elbow Extension & Front Rack Stretch
STRENGTH: Strict Press, 10-minute EMOM, 3-5 reps @ 70-80%
ACTIVE MOBILITY B
1) Psoas Smash
2) Calf Smash & Stretch
WOD: Perform 3 rounds of the following for time: - 100 Double-Unders (Scaled = Singles, X3 reps) - 20 GHD Sit-Ups (Scaled = AbMat Sit-Ups) - 60ft Handstand Walk (Scaled = 7 Wall Walks w/Shoulder Touch)
COOL DOWN
1) 200m Recovery Walk following WOD
2) Core Work: Tabata Style Flutter Kicks (20s On/10s Off, 8X’s)
3) Foam Roll (10 passes per area)
4) V Stretch, 2-3 minutes