08.10.2020

WARM-UP

1) Jump Rope Warm-Up

2) Ring Pull-Up Warm-Up

3) Glute Warm-Up

4) Barbell Back Squat Warm-Up

STRENGTH: Back Squat, 2RM of day x 6 sets

ACTIVE MOBILITY

1) High Glute Smash

2) Frog & Couch Stretch

3) Lat Smash & Stretch

4) Calf Smash & Stretch

WOD: Perform an 18-minute AMRAP using the following:

• 9 Med Ball Clusters (Med Ball Clean + Wall Ball, 20/14)

• 15 Ring Pull-Ups (Scaled = Inverted Rows)

• 21 Double Unders

COOL DOWN

1) 200m Recovery Walk

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

3) Extra Core: Med Ball Slams, 20 reps x 3-4 sets

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