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12.30.2019
WARM-UP
1) Bike 800m
2) Mini Band Glute Warm-Up & KB Sissy Squats
3) Clean & Front Squat Bar Warm-Up
4) Barbell Adductor and Quad Smash
STRENGTH: 1 ¼ Front Squat, 1RM of day in 6-8 sets; do 2 sets with 1RM
ACTIVE MOBILITY
1) T-Spine Extensions
2) Rear Delt & Lat Smash
3) Super Front Rack Stretch
4) Calf Smash & Stretch
WOD: Perform 3 rounds of the following 4-minute AMRAP:
20 Wall Balls (20/14)
15 Box Jump Over’s
ME reps, Squat Cleans (60% of 1RM) with time remaining
COOL DOWN
1) Recovery Walk for 2-minutes immediately following WOD
2) Core Work: Ring L Sit/Knee Tuck hold, 10s On/5s Off for 10 rounds
3) Foam Roll (10 passes per area)
4) V Stretch (2-3 minutes, relaxed hold)
5) Individual Mobility