08.26.2020
- Natalie Holovach-Sisk
- Aug 25, 2020
- 1 min read
WARM-UP
1) 250m Ski & Row
2) Cindy Warm-Up (work on mechanics & scaling options for each exercise)
3) Bench Press Bar Warm-Up (make sure to review rack set-up)
4) Barbell Pec Smash
STRENGTH: Bench Press, 1RM (5 reps @ 50%, 4 reps @ 60%, 3 reps @ 70%, 2 reps @ 80%, 1 rep @ 90%.... continue with 1 rep until failure)
ACTIVE MOBILITY
1) Barbell Tricep Smash
2) Banded Pec Stretch
3) Lat Smash & Banded Lat Stretch
4) Frog & Couch Stretch
GIRLS WOD “Cindy”: Perform a 20-minute AMRAP or EMOM with the following:
5 Pull-Ups
10 Push Ups
15 Air Squats
COOL DOWN
1) 200m Recovery Walk
2) V Stretch (2-3 minutes relaxed hold)
3) Extra Core: Hollow Body Hold, 10s + Hollow Rock, 10s + Rest, 10s – 8X’s
4) Individual Mobility (5-10 minutes of foam rolling, soft tissue work & stretching)
Comments