04.21.2020

WARM-UP

1) Pre-Class Warm-Up: Foam Roll (10 passes per area), Leg Swings, Arm Circles, Walk Outs

2) Dynamic Running Warm-Up

3) KB Pull Over, 10-15 reps

4) KB Arm Bar to Press, 10 reps R/L

5) KB One Arm Floor Press, 10 R/L

STRENGTH: DB Bench or Floor Press, 8-10 reps x 5-6 sets

ACTIVE MOBILITY

1) Pec Smash

2) Tricep Smash

3) Sun Dial Stretch

4) Calf Smash & Stretch

WOD: Perform 4 rounds of the following for time:

• 10 Burpee Broad Jumps

• 20 Toes to Bar or Leg Lifts

• 30 One Arm KB Swings (15 R/L, 53/35)

• 400m Run/500m Row

COOL DOWN

1) 200m Recovery Walk

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

3) Extra Core: Comanche Side Plank, accumulate 2-minutes R/L

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