01.23.2020
- Natalie Holovach-Sisk
- Jan 22, 2020
- 1 min read
WARM-UP
1) 500m Row
2) Bird Dogs + Glute Bridges, 10 reps each
3) Single Leg PVC Pipe Hip Hinge, 10 reps
4) KB Series: KB Deadlift + KB Swing (10+10) X3 sets
STRENGTH: Deadlift, 5RM of day
ACTIVE MOBILITY
1) Glute Smash
2) Low Back/Pelvic Reset
3) Hamstring Tack & Floss
4) Frog & Couch Stretch
WOD: Perform the following for time; partition as you like – 30s On/30s Off until work is complete:
100 One Arm DB Thrusters (50/35, 50 R/L)
100 calories on machine
COOL DOWN
1) Recovery Walk for 2-minutes immediately following WOD
2) Core Work: GHD Hamstring Curls, 8-12 reps for 3-4 sets
3) Foam Roll (10 passes per area)
4) V Stretch (2-3 minutes, relaxed hold)
5) Individual Mobility