Dynamic Warm Up- Mobility Prepare for:

A.Strength E3MOM total 15 minutes
Barbell Bent Over Row 8-8-8-8-8 

Weighted Lunge step 8-8-8-8-8.  Use the heaviest weight DB/KB you can for each set. (8 steps. 4 each leg)  

B.WOD 
Run: 6x 400 m, Each for time:
V-ups 20 between each Run 

Rest 2 min between each run.  Rest includes time it takes to do v-ups.  

***Conversions: Replace each 400 m of running with 1200 m on the Assault Bike, 500 m on the Concept 2 Rower.

Accessory Work & Cool down:
Cool down for 5-15 mins by casually walking, jogging, biking or rowing, then stretch.
Glute Stretch Hold 1-2 mins per side.
Foam Roller (back, etc.)

 

 

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