06.09.2020
- Natalie Holovach-Sisk
- Jun 8, 2020
- 1 min read
WARM-UP
1) 250m Row + 250m Ski
2) Banded Pull Apart Series
3) Scap Pull-Ups & Negative Pull-Ups
4) Lat Smash
STRENGTH: Weighted Pull-Up, 5RM x 5-6 sets or Strict Pull-Ups w/Hold, ME reps x 5-6 sets
ACTIVE MOBILITY
1) Banded Lat Stretch
2) T-Spine Extensions
3) Glute & Hip Flexor Smash
4) Frog & Couch Stretch
WOD: Perform the following for time:
75 calorie Row
50 Wall Balls (20/14)
25 One Arm Alternating Devils Press (50/35)
50 Wall Balls
75 calorie Row
COOL DOWN
1) 200m Recovery Walk
2) V Stretch (2-3 minutes relaxed hold)
3) Extra Core: Tabata Flutter Kicks
4) Individual Mobility (5-10 minutes of foam rolling, soft tissue work & stretching)