07.22.2019
- Natalie Holovach-Sisk
- Jul 21, 2019
- 1 min read
WARM-UP
1) 500m Row
2) Barbell Dead Bugs, 10 R/L
3) Barbell Hip Thrust, 10 reps w/3s pause
4) Front Squat Bar Warm-Up
- Frankenstein Squat, 10 reps
- Tempo FS (5s down), 8 reps
- 1 ¼ FS, 6 reps
ACTIVE MOBILITY A
1) Pec & Tricep Smash
2) Front Rack Stretch
STRENGTH: Front Squat, 10-minute EMOM, 3-5 reps @ 70-80%
ACTIVE MOBILITY B
1) High Glute & Hip Flexor Smash
2) Couch & Frog Stretch
WOD: Perform the following for time: 21 – 15 – 9 reps of ….
- Lateral Burpees Over Bar
- Thrusters (95/65)
COOL DOWN
1) 200m Recovery Walk following WOD
2) Core Work: Turkish Get-Up’s, accumulate 20 reps total (10 R/L)
3) Foam Roll (10 passes per area)
4) V Stretch, 2-3 minutes