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01.07.2021

WARM-UP

1) 250m Row

2) Jump & Landing Warm-Up

3) Single Leg RDLs

4) Hamstring Tack & Floss


ACTIVE MOBILITY

1) Hamstring Stretch

2) High Glute Smash

3) Pigeon Pose on Box

4) Calf Smash & Stretch


WOD: Perform the following for max distance:

- 21-minute Row

- At minute 3/9/15 do 25 American KB Swings (53/35, RX+ 70/45)

- At minute 6/12/18 do 25 Box Jumps


COOL DOWN

1) 200m Recovery Walk

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

3) Extra Core: GHD Sit-Ups, accumulate 75 reps in as few sets as possible

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