04.07.2020

GENERAL WARM-UP

1) Jump rope 2 min

2) Foam Roll (10 passes per area)

3) Plank with Alternating Reach, 10 reps R/L

4) Banded Pull Apart Series (palms down/palms up/lat raise, 10 reps each)

5) Glute Bridges, 5 reps 5 sec hold

ACTIVE MOBILITY

1) Quad Smash

2) Quad Stretch

3) Glute Smash & Stretch

4) Calf Smash

5) Calf Stretch

STRENGTH: Based on the equipment available, perform 1 of the following with Active Mobility between sets:

Strength A: OH Press, 5 x 5 sets @ 70-75%

Strength B: Dumbbell OH Press, 10 x 5 sets

WOD 1: 16 Rounds for time:

5 Box Jumps

4 Snatches

3 Burpees

Every 2 mins do 25 Double Unders

COOL DOWN

1) 200m Recovery Walk

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

3) Extra Core: wall planks 100 seconds for time.

4) Individual Mobility (5-10 minutes of foam rolling, soft tissue work & stretching)