12.27.2019
- Natalie Holovach-Sisk
- Dec 26, 2019
- 1 min read
WARM-UP
1) Tabata Row
2) Wall Bugs & T-Spine Extensions, 10 reps
3) Hamstring Curls, 20 reps
4) Deadlift Warm-Up Sets, 5 reps @ 40/50%
STRENGTH: Deadlift w/5s Decent, 5RM of day in 5-7 sets; do 2 sets with 5RM
ACTIVE MOBILITY
1) Hamstring Tack & Floss
2) High Glute Smash
3) Single-Leg Hamstring Stretch
4) Low Back Press-Ups
WOD: Perform two rounds of the following 7-minute AMRAP; 2-minutes REST between rounds:
5 DB Devil’s Press (50/35)
7 calories Assault Bike
9 AbMat Sit-Ups
COOL DOWN
1) Recovery Walk for 2-minutes immediately following WOD
2) Core Work: Weighted Side Plank, 2-minutes R/L
3) Foam Roll (10 passes per area)
4) V Stretch (2-3 minutes, relaxed hold)
5) Individual Mobility