09.16.2020

WARM-UP

1) Assault Bike, 2-minutes

2) Side Plank Variations

3) Glute Mini Band Warm-Up

4) Review Med Ball Clean with D Balls

STRENGTH: Heavy Med Ball Clean w/D Ball, 5 reps + D Ball Shoulder Carry, 120ft – 4-5 sets

ACTIVE MOBILITY

1) High Glute Smash

2) Banded Hip Extension

3) Pec Smash

4) Calf Smash

PARTNER WOD: Perform a 20-minute AMRAP with the following:

• 40 Alternating AbMat Sit-Ups

• 20 Power Cleans (change every 5 reps, 135/95)

• 20 Push-Ups (change every 5 reps, while the other person holds plank)

• 40 Alternating Box Jumps

COOL DOWN

1) 200m Recovery Walk

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

3) Extra Core: GHD Hamstring Curls, 12 reps x 3-4 sets

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