WARM-UP
1) Bird Dogs, 10 R/L w/2s pause
2) T-Spine Superman’s, 5 reps w/5s pause
3) Single Leg Glute Bridge, 10 reps R/L
4) Barbell Back Squat Warm-Up (5 reps each, unbroken)
- Wide Stance Good Morning’s
- Cossack Squats
- Push Back Lunges
- Good Morning Back Squat
- Jumping Back Squats
5) Barbell Adductor & Quad Smash
STRENGTH: Pause Back Squats (3s in bottom) 5 reps x 4 sets @ 65/70/75/75%
ACTIVE MOBILITY
1) Glute & Hip Flexor Smash
2) Frog & Couch Stretch
3) Barbell Bicep & Forearm Smash
4) Banded Bicep Floss + Banded Shoulder Bulley Stretch
WOD: Perform the following 20-minute KB carry complex for ME distance accumulated (start with weak arm, & don’t forget to the PENALTY**):
- ME distance, KB Waiter Carry (OH, 53/35)
- ME distance, KB Rack Carry (53/35)
- ME distance Farmer Carry (53/35)
**PENALTY: When you fail, STOP & put your KB down. Run to the furthest stop sign away from you, & back to your KB, before switching arms.
COOL DOWN
1) 100-200m Walk immediately following WOD
2) CORE WORK: Perform the following series, UNBROKEN, for 3-4 sets:
- Side Plank (right side), 30s
- Plank with Alternating Reach, 20 reps (10 R/L)
- Side Plank (right side), 30s
3) Foam Roll (10 passes per area)
4) V Stretch, 2-3 minutes per side