01.11.2020

WARM-UP

1) Cardio Warm-Up, 60s each machine

2) Barbell Dead Bugs

3) Barbell Hip Thrust

4) Barbell Front Squat & Clean Warm-Up

STRENGTH: Front Squat, 3RM of day in 6-8 sets starting at 50%

ACTIVE MOBILITY

1) T-Spine Extensions & Lat Smash

2) Front Rack Stretch

3) Hip Flexor & Adductor Smash

4) Frog & Couch Stretch

WOD: Perform 5 rounds of the following for time:

- 15/12 calories on any machine (must use all at least 1X)

- 15 Box Jump Overs

- 7 Squat Cleans (135/95, RX+ 185/125)

COOL DOWN

1) 200m Recovery Walk

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

3) Extra Core: Tabata Weighted Sit-Ups, 20s On/10s Off – 8X’s

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