10.07.2019

WARM-UP

1) Assault Bike, 30s 50%, 20s 75%, 10s 100% - Repeat for 3-minutes

2) Weighted PVC Pipe Pass Through’s, 10/8/6 reps

3) Reverse Grip PVC Pipe OHS, 10/8/6 reps

4) Anterior Ankle Mobilization

STRENGTH: OHS, 3RM of the day

• Starting @ 60%, work up to a 3RM in 4-5 sets

• Do 3 sets with 3RM of the day

ACTIVE MOBILITY

1) PVC Pipe 1st Rib/Trap Mob.

2) Weighted T-Spine Extensions

3) High Glute & Hip Flexor Smash

4) Banded Hip Extension

WOD: Perform the following for time:

10 – 9 – 8 – 7 – 6 – 5 – 4 – 3 – 2 – 1 rep of OHS @ 65% of 1RM of the day

1 – 2 – 3 – 4 – 5 – 6 – 7 – 8 – 9 – 10 reps of Burpees Over Bar

COOL DOWN

1) 100-200m Recovery Walk

2) Core Work: Strict T2B, ME reps + Kipping T2B, 2X’s reps for 3-4 sets

3) Foam Roll (10 passes per area)

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