06.04.2020

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WARM-UP

1) 500m Row

2) Starfish Side Plank

3) Starfish Back Extensions

4) Sumo Squat Series

STRENGTH: Sumo Deadlift, 18RM of day x 3 sets

ACTIVE MOBILITY

1) Adductor Smash

2) Frog Stretch

3) Lat Smash

4) Banded Lat Stretch

WOD "Paisley": Perform the following for time:

• 5 Rope Climbs

• 50 Med Ball Cleans (20/14)

• 4 Rope Climbs

• 40 Med Ball Cleans

• 3 Rope Climbs

• 30 Med Ball Cleans

• 2 Rope Climbs

• 20 Med Ball Cleans

• 1 Rope Climb

• 10 Med Ball Cleans

COOL DOWN

1) 200m Recovery Walk

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

3) Extra Core: Banded Palloff Pressing, 10 reps R/L x 3-4 sets

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