11.26.2019

WARM-UP

1) 250m Ski

2) Barbell Pull-Over Series

3) YTWA Scap Series

4) Pec Smash

STRENGTH: Push Press, 1RM of the day in 6-8 sets; do 2-3 sets with 1RM

ACTIVE MOBILITY

1) PVC Pipe 1st Rib & Trap

2) Lat & Pec Stretch

3) Glute Smash

4) Russian Baby Maker Stretch

WOD: Perform 3 rounds of the following 5-minute AMRAP with 1-minute REST between rounds:

• 3 Hang Squat Cleans (@ 1RM Push Press)

• 6 HSPU

• 9 Calories on Machine

COOL DOWN

1) Recovery Walk for 2-minutes immediately following WOD

2) Core Work: Hollow Body Hold, 10s + Hollow Rock, 10s + 10s REST – 8X’s

3) Foam Roll (10 passes per area)

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

5) Individual Mobility