01.25.2021

WARM-UP

1) 500m Row

2) Low Bear’s

3) Mini Band Glute Warm-Up

4) Front Squat Bar Warm-Up

STRENGTH: 1 ¼ Front Squat, 3RM in 6-8 sets starting at 50%

ACTIVE MOBILITY

1) Lat Smash & T-Spine

2) Front Rack Stretch

3) High Glute Smash

4) Frog & Couch Stretch

WOD: Perform 7 rounds of the following for time:

- 150m/100m Row in as few pulls as possible

- Match the # of pulls with the same # of reps for Back Squats @ bodyweight

- EX: If it takes me 10 pulls, I do 10 Back Squats

COOL DOWN

1) 200m Recovery Walk

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

3) Extra Core: KTE’s, accumulate 30 reps in as few sets as possible

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