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WARM-UP
1) 400m Run or 500m Row
2) Foam Roll (10 passes per area)
3) KB Pull Over with Glute Bridge
4) T-Spine Superman’s
5) KB Sumo Squat Series
STRENGTH: Sumo Deadlift, 5 x 5 sets @ 60/65/70-75% for remaining sets
ACTIVE MOBILITY
1) Adductor Smash
2) Frog Stretch
3) Pec Smash
4) Sun Dial Stretch
WOD: Perform 5 rounds of the following sequence:
MIN 1: One Arm KB Rack Push Back Lunges, ME reps (55/35 or AHAP)
MIN 2: Push-Up with Alternating Toe Touch, ME reps
MIN 3: Box Jumps, ME reps
COOL DOWN
1) 200m Recovery Walk
2) V Stretch (2-3 minutes relaxed hold)
3) Extra Core: Alternating Weighted Side Bend, 20 reps x 3-4 sets
4) Individual Mobility (5-10 minutes of foam rolling, soft tissue work & stretching)