01.22.2021WARM-UP1) 500m Row2) Bird Dog Variations3) Hamstring Curls4) Deadlift Bar Warm-UpSTRENGTH: Floating Deadlift, 3RM in 6-8 sets starting @ 50%ACTIVE MOBILITY1) Hamstring Tack & Floss2) High Glute Smash3) Low Back Press-Ups & Glute Stretch4) Single Leg Hamstring StretchPARTNER WOD: Perform 20 rounds of the following for time, you do a round – I do a round (each person does 10 rounds):- 12 Russian KB Swings (53/35)- 9 Thrusters (95/65)- 6 Box JumpsCOOL DOWN1) 200m Recovery Walk2) V Stretch (2-3 minutes relaxed hold)3) Extra Core: Toes to Bar, accumulate 30-40 reps in as few sets as possible4) Individual Mobility (5-10 minutes of foam rolling, soft tissue work & stretching)
WARM-UP1) 500m Row2) Bird Dog Variations3) Hamstring Curls4) Deadlift Bar Warm-UpSTRENGTH: Floating Deadlift, 3RM in 6-8 sets starting @ 50%ACTIVE MOBILITY1) Hamstring Tack & Floss2) High Glute Smash3) Low Back Press-Ups & Glute Stretch4) Single Leg Hamstring StretchPARTNER WOD: Perform 20 rounds of the following for time, you do a round – I do a round (each person does 10 rounds):- 12 Russian KB Swings (53/35)- 9 Thrusters (95/65)- 6 Box JumpsCOOL DOWN1) 200m Recovery Walk2) V Stretch (2-3 minutes relaxed hold)3) Extra Core: Toes to Bar, accumulate 30-40 reps in as few sets as possible4) Individual Mobility (5-10 minutes of foam rolling, soft tissue work & stretching)
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