08.28.2020
- Natalie Holovach-Sisk
- Aug 27, 2020
- 1 min read
WARM-UP
1) Pull Over’s w/Plate
2) Glute Mini Band Warm-Up
3) Barbell Back Squat Warm-Up
4) Barbell Quad Smash
STRENGTH: Back Squat, 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) Glute Smash
2) Frog & Couch Stretch
3) Pec Smash & Rear Delt Tack & Floss
4) Front Rack Stretch
GIRLS WOD “Jackie”: Perform the following for time:
1000m Row
50 Thrusters (45/35)
25 Pull-Ups
COOL DOWN
1) 200m Recovery Walk
2) V Stretch (2-3 minutes relaxed hold)
3) Extra Core: Russian Twist, 15 reps R/L x 3-4 sets
4) Individual Mobility (5-10 minutes of foam rolling, soft tissue work & stretching)