08.27.2019

WARM-UP

1) Hollow Body Hold, 10s + Hollow Body Rock, 10 reps – 2X’s

2) Support Hold, 10s + Deep Dip Hold, 10s – 2X’s

3) Negative Ring Dips, 5 reps

4) Tricep Smash

STRENGTH A: Weighted Dips, (20s On/20s Off, 8X’s)

ACTIVE MOBILITY

1) Pec Smash

2) Pec Stretch

STRENGTH B: Support Hold, Tabata Style (20s On/10s Off, 8X’s)

ACTIVE MOBILITY

3) Hip Flexor Smash

4) Banded Hip Extension

WOD: Perform 6 rounds of the following for total reps:

• MIN 1: HSPU, ME reps

• MIN 2: One Arm DB Step-Up’s, ME reps (50/35)

• MIN 3: REST

COOL DOWN

1) 100-200m Recovery Walk

2) Core Work: GHD Hamstring Curls, 8-10 reps for 3-4 sets

3) Foam Roll (10 passes per area)

4) V Stretch (2-3 minutes, relaxed hold)