08.28.2019
- Natalie Holovach-Sisk
- Aug 27, 2019
- 1 min read
WARM-UP
1) Scap Pull-Ups, 10 reps + Kipping, 10 reps
2) KTE’s, 5 reps + T2B, 5 reps
3) Candlestick to Pistol Squat, 10 reps (5 R/L)
4) Calf Smash + Anterior Ankle Mobilization
SKILL: Rope Climb’s (S Wrap, J Hook), T2B, Pistols
ACTIVE MOBILITY
1) Hamstring Tack & Floss
2) Pelvic Reset
3) Glute Stretch & Low Back Press Ups
4) Lat Smash + Lat Stretch
WOD: Perform 5 rounds of the following for time:
2 Rope Climbs
4 D Ball Cleans (100/80, 2 R/L)
8 Toes to Bar
16 Alternating Pistol Squats (8 R/L)
COOL DOWN
1) 100-200m Recovery Walk
2) Core Work: Turkish Get-Up’s, 4 R/L for 3-4 sets
3) Foam Roll (10 passes per area)
4) V Stretch (2-3 minutes, relaxed hold)