No tags yet.
WARM-UP
1) Tabata Assault Bike
2) Med Ball Clean Progression
3) Front Squat Bar Warm-Up
4) Rear Delt/Lat Smash
STRENGTH: Front Squat, 3RM of the day in 6-8 sets; do 2-3 sets with 3RM
ACTIVE MOBILITY
1) Front Rack Stretch
2) Tricep Smash
3) Glute Smash
4) Couch & Frog Stretch
WOD: Alternating Tabata Day (20s On, 10s Off – 8X’s for a total of 12-minutes)
Burpee D Ball Slam (60/40)
Ring Rows
Med Ball Cleans (20/14)
COOL DOWN
1) Recovery Walk for 2-minutes immediately following WOD
2) Core Work: GHD Hamstring Curls, 12 reps for 3-4 sets
3) Foam Roll (10 passes per area)
4) V Stretch (2-3 minutes, relaxed hold)
5) Individual Mobility