10.12.2020

WARM-UP

1) Dynamic Running Warm-Up (sprint emphasis)

2) Front Squat Bar Warm-Up

3) Barbell Pec Smash

4) Barbell Quad Roll Out

STRENGTH: Superset the following for 4 sets:

• Front Squat, 7 reps @ 55/55/60/65%

• 100m Sprint or Assault Bike, 20s ME sprint (MAKE IT A SPRINT!!!!)

ACTIVE MOBILITY

1) Frog & Couch Stretch

2) Front Rack Stretch

3) Calf Smash

4) Hamstring & Calf Stretch

WOD: Perform each of the following using the Tabata time interval for ME reps (20s On, 10s Off – 8X’s):

• Double Unders

• American KB Swings (53/35)

• Ab Mat Sit-Ups

COOL DOWN

1) 200m Recovery Walk

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

3) Extra Core: Back Extensions with a Row, 12-15 reps x 3-4 sets

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