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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)