Dynamic Warm Up – Mobility Prepare for..

A:Strength 20 min E2MOM
Front squat 5-5-3-3-3-1-1-1-1-1 reps

B:WOD
Run 1 mile

Cool Down 5 min
3-5 minute Smooth Bike/Row. Foam roll legs,hips,back shoulder blades to Lats.  Pick a core exercise, sit-ups, V-ups, flutter kicks, hollow rocks etc. 20-30 reps break, stretch, repeat until accumulated 100 reps.

 

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