05.11.2020

WARM-UP

1) Jump Rope Warm-Up

2) Starfish Side Plank

3) Starfish Back Extensions

4) Reverse Grip PVC Pipe OHS

STRENGTH: OHS, 20RM of day with pause in bottom x 3 sets

ACTIVE MOBILITY

1) T-Spine with OH Bias

2) Lat Smash

3) Anterior Ankle Mobility

4) Frog Stretch

WOD: Perform 2 rounds of the following 10-minute AMRAP with 2-minutes REST between:

• 5 Hang Power Snatch (95/65)

• 10 OHS (95/65)

• 20 Double Under’s

COOL DOWN

1) 200m Recovery Walk

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

3) Extra Core: Barbell Cauldrons, 10 R/L x 3-4 sets

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