01.09.2020

WARM-UP

1) 400m Jog/Run

2) Barbell Pull Over Series

3) KB Bottom’s Up Press, 10 reps + Carry, 60ft – 2X’s R/L

4) Barbell Pec Smash & Trap Smash

STRENGTH: BH Snatch Grip Push Press, 1RM of day in 6-8 sets

ACTIVE MOBILITY

1) PVC Pipe 1st Rib & Trap Mobilization

2) Barbell Tricep Smash (barbell on rack)

3) Banded Elbow Extension (red band)

4) Calf Smash & Stretch (barbell)

WOD: Perform the following for time: 21 – 15 – 9 reps of ….

• One Arm KB OH Walking Lunge (reps are per leg, 53/35)

• Ring Dips

• Every 3-minutes Run 200m until the work is complete - START w/a 200m Run

**SCORE is total time

COOL DOWN

1) Recovery Walk for 2-minutes immediately following WOD

2) Core Work: Banded Plank w/One Arm Row, 15 reps R/L for 3-4 sets

3) Foam Roll (10 passes per area)

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

5) Individual Mobility