10.05.2020
- Natalie Holovach-Sisk
- Oct 4, 2020
- 1 min read
WARM-UP
1) Bike, 2-minutes forward/backward + 200m Jog
2) Weighted Bird Dogs
3) Hamstring Curls w/Plates
4) Back Squat Bar Warm-Up
STRENGTH: Superset the following for 4 sets:
Back Squat, 8 reps @ 50/55/60/60%
Assault Bike Sprint, ME for 20s (MAKE IT A SPRINT!!!!)
ACTIVE MOBILITY
1) High Glute Smash
2) Frog Stretch
3) Pec Smash
4) Calf Smash
WOD: Perform the following for time:
800m Run buy in
Then 21-15-9 reps of….
Alternating KB Cleans (53/35)
Ring Push-Ups
800m Run buy out
COOL DOWN
1) 200m Recovery Walk
2) V Stretch (2-3 minutes relaxed hold)
3) Extra Core: Lateral Med Ball Slams, 15 R/L x 3-4 sets
4) Individual Mobility (5-10 minutes of foam rolling, soft tissue work & stretching)