02.13.2020
- Natalie Holovach-Sisk
- Feb 12, 2020
- 1 min read
WARM-UP
1) Tabata Assault Bike
2) Wall Bugs, T-Spine Superman’s, Glute Bridge March, 10 reps each
3) KB Sumo Squat Series
4) KB Hip Flexor & Tear Drop Smash
ACTIVE MOBILITY
1) Banded Hip Extension
2) Psoas Smash
3) High Glute Smash
4) Frog Stretch
WOD: Perform the following for time:
Buy in with 200m Double KB/DB Farmer Carry (70/45, 40/26)
10 rounds of….
8 Burpee Wall Balls (20/14)
8 One Arm KB/DB Push Back Lunge (4 R/L, 50-53/35)
60ft D Ball Bear Crawl (80-60/60-40)
60ft D Ball Carry – Any Style (80-60/60-40)
Buy out with 200m Double KB/DB Farmer Carry (70/45, 40/26)
COOL DOWN
1) Recovery Walk for 2-minutes immediately following WOD
2) Core Work: Strict KTE’s, ME reps + Strict T2B/Straight Leg Raise, ME reps 3-4 sets
3) Foam Roll (10 passes per area)
4) V Stretch (2-3 minutes, relaxed hold)
5) Individual Mobility