"Yeah, the chics dig sweet forarms..."
MOBILITY
Trap/First Rib Lacrosse Ball Mobilization – 1:00 each side (Video)
Foam Rolling: Thoracic (Upper Back) – 2:00 (Video)
Barbell Assisted Thoracic Opener – 2 sets of 1:00 (Video)
Banded Hamstring Distraction – 1:00 each side (Video)
Ankle Flexibility (Dorsiflexion) – 1:00 each foot (Video)
ACTIVATION
Tempo Row – 4 Rounds of :50s light, :10s “fast”
Let our “fast” pace gradually build over the 4 rounds. After each set, come off the rower to complete:
4 Pushups
6 Alternating Spidermans (3/side)
8 Slow Air Squats, focusing on an upright torso
Followed by: Barbell Warmup (empty barbell)
5 Good Mornings
5 Back Squats
5 Elbow Rotations
5 Strict Presses (behind the neck)
5 Stiff-Legged Deadlifts
5 Front Squats
1 Round, with an empty barbell:
10 Calorie Row
3 Front Squats + 3 Push Presses + 3 Thrusters
1 Round, with a light load and higher intensity:
7 Calorie Row
3 Thrusters
WOD
"BLITZEN"
5 Rounds:
20/16 Calorie Row
10 Thrusters (95/65)