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DAY 1
WARM-UP
1) 250m Row
2) Jump Rope Warm-Up
3) Back Squat Bar Warm-Up
4) High Glute Smash
STRENGTH: Back Squat, 1RM in 6-8 sets starting @ 50% for 5 reps
ACTIVE MOBILITY
1) Hip Flexor Smash
2) Frog & Couch Stretch
3) Calf Smash
4) Calf Stretch
WOD: Perform the following for total time; accumulate 300 reps total:
- 20s ME reps, Double Unders
- 10s, REST
- 20s ME reps, KB Rack Push Back Lunges (53/35)
- 10s, REST
- 20s ME reps, Sit-Ups
- 10s, REST
COOL DOWN
1) 200m Recovery Walk
2) V Stretch (2-3 minutes relaxed hold)
3) Extra Core: GHD Hamstring Curls, 10 reps x 3-4 sets
4) Individual Mobility (5-10 minutes of foam rolling, soft tissue work & stretching)