09.24.2020

WARM-UP

1) 250m Ski + 250m Row

2) Hollow Body & Hollow Arch Holds

3) KB Sumo Squat Series

4) Banded Pull Apart Series

SKILL: HSPU, KTE’s, D Ball Cleans

ACTIVE MOBILITY

1) Lat Smash

2) Tricep Smash

3) Hamstring & Glute Smash

4) Frog & Couch Stretch

WOD: Perform the 7 rounds of the following for time

• 7 HSPU

• 7 DB Thrusters (50/35, change arms each round)

• 7 KTE’s

• 7 D Ball Cleans (100/80)

• 7 Burpees

• 7 KB Swings (53/35)

• 7 Pull-Ups

COOL DOWN

1) 200m Recovery Walk

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

3) Extra Core: Weighted Ab Mat Sit-Ups, Tabata style

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