05.04.2020
- Natalie Holovach-Sisk
- May 3, 2020
- 1 min read
WARM-UP
1) 400m Run or 500m Row
2) Foam Roll (10 passes per area)
3) Barbell Dead bug, 10 reps R/L
4) Barbell Hip Thrust, 10 reps with 3s pause
5) Tempo Frankenstein Squats, 20 reps (bar only – 5s down)
STRENGTH: Front Squat, 20RM of day x 3 sets
ACTIVE MOBILITY
1) Lat & Rear Delt Smash
2) Front Rack Stretch
3) Calf Smash
4) Frog & Couch Stretch
WOD: Perform an 18-minute AMRAP using the following:
5 Hang Squat Cleans (95/65)
10 Pull-Ups
15 Box Jumps
COOL DOWN
1) 200m Recovery Walk
2) V Stretch (2-3 minutes relaxed hold)
3) Extra Core: Turkish Get-Ups, Accumulate 10 R/L
4) Individual Mobility (5-10 minutes of foam rolling, soft tissue work & stretching)