09.30.2019
- Natalie Holovach-Sisk
- Sep 29, 2019
- 1 min read
WARM-UP
1) Assault Bike, 2-minutes forward/backward 2) Plank Series 3) Back Squat Bar Warm-Up 4) Barbell Quad & Adductor Smash
STRENGTH: Back Squat, ME reps @ 50% Warm-Up Sets 40%, 6 reps 50%, 5 reps 60%, 4 reps 70%, 3 reps 80%, 2 reps
ACTIVE MOBILITY 1) High Glute Smash 2) Couch & Frog Stretch 3) Pec Smash 4) Calf Smash & Stretch
WOD: Perform the following 15-minute AMRAP:
- 9 Deadlifts @ 155 lbs / 100 lbs
- 12 Push-ups
- 15 Box-jumps @ 24" / 20"
CORE WORK: V Ups, 10 reps + V Tucks, 10 reps for 3-4 sets