10.21.2019

WARM-UP

1) Assault Bike, 2-minutes forward/backward

2) Plank with Alternating Reach, 10 R/L

3) T-Superman Hold, 10s + Spider Stretch, 10s R/L – 3X’s

4) Front Squat Bar Warm-Up

STRENGTH: Front Squat, 1RM in 6-8 sets starting at 50%

• Do 2-3 sets with 1RM of the day

ACTIVE MOBILITY

1) T-Spine Extension

2) Front Rack Stretch

3) High Glute Smash

4) Couch Stretch

5) Anterior Ankle Mobilization

WOD: Perform a 12-minute EMOM with the following:

MIN 1 – 3: 7 Wall Balls (20/14) + 7 Burpees

MIN 4 – 6: 8 Wall Balls (20/14) + 8 Burpees

MIN 7 – 9: 9 Wall Balls (20/14) + 9 Burpees

MIN 10 – 12: 10 Wall Balls (20/14) + 10 Burpees

COOL DOWN

1) 100-200m Recovery Walk

2) Core Work: Tabata V-Ups/V Tucks

3) Foam Roll (10 passes per area)

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