TUESDAY – FULL BODY REINTRODUCTION (75 min)
Pre-Warm-up (10 min):
- 500m row light pace
- Shoulder mobility:
- 10 x arm circles forward
- 10 x arm circles backward
- 10 x scapular push-ups
- 10 x wall slides
- 10 x banded dislocates
- Hip mobility:
- 10 x hip circles each leg
- 10 x fire hydrants each side
- 10 x controlled hip flexor stretch each side
- 10 x supine hip rotations each side
Warm-up (10 min):
- 400m row (moderate pace)
- 3 rounds of:
- 10 x air squats
- 5 x push-ups
- 5 x ring rows
- 5 x PVC pass-throughs
Strength/Skill (25 min):
- Back Squat: 5×5 @60-65% 1RM
- Focus on maintaining upright torso
- Rest 2 min between sets
- Strict Press: 4×8 @60-65% 1RM
- Focus on core stability and neutral spine
- Rest 90s between sets
WOD (20 min):
AMRAP 15:
- 10 goblet squats (moderate weight)
- 8 push-ups (scale as needed)
- 12 KB swings (American)
- 150m row
Cool-down (10 min):
30s seated butterfly
400m row (light pace)
Shoulder mobility flow:
30s child’s pose
30s downward dog
30s thread the needle each side
Hip mobility flow:
30s pigeon pose each side
30s lizard pose each side