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WARM-UP
1) 500m Row
2) Hamstring Curls w/Plates, 20 reps
3) Barbell Deadlift Warm-Up, 5 reps each (Wide Stance Good Mornings, Single Leg RDL, Tempo Deadlift)
4) Barbell Hamstring Tack & Floss (use rack w/bar height around mid-thigh)
STRENGTH: Deadlift, 3RM in 6-8 sets starting at 50% for 5 – 7 reps
ACTIVE MOBILITY
1) Banded Hamstring Stretch
2) High Glute Smash
3) Glute Stretch & Low Back Press-Ups
4) Calf Smash
WOD: Perform 3 rounds of the following for time:
- 50 KB Goblet Push Back Lunges (53/35, 25 R/L)
- 500/400m Ski
- 25 Box Jump Overs
COOL DOWN
1) 200m Recovery Walk
2) V Stretch (2-3 minutes relaxed hold)
3) Extra Core: Tabata Flutter Kick, 20s On/10s Off – 8X’s
4) Individual Mobility (5-10 minutes of foam rolling, soft tissue work & stretching)