02.11.2020
- Natalie Holovach-Sisk
- Feb 10, 2020
- 1 min read
WARM-UP
1) 500m Row
2) Jumping & Landing Warm-Up
3) KB Swing Technique & Practice
4) Hamstring Tack & Floss
ACTIVE MOBILITY
1) Calf Smash
2) Hamstring & Calf Stretch
3) Pec Smash
4) Banded Elbow Bully
WOD: Perform a 25-minute AMRAP with the following:
1500m Row buy-in
Then AMRAP with time remaining:
10 Deficit Push-Ups (hands on 45lb plate)
10 Box Jumps
10 Russian KB Swings (53/35)
COOL DOWN
1) Recovery Walk for 2-minutes immediately following WOD
2) Core Work: KB Half Get-Up, 10 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