WARM-UP
1) Starfish Side Plank, 15s hold, 3X’s
2) Starfish Back Extensions, 10s hold, 5X’s
3) Barbell Back Squat Warm-Up
4) Barbell Quad Smash
STRENGTH: Back Thruster’s, 5 x 5 sets – AHAP
ACTIVE MOBILITY (60-90s per area)
WOD: Perform the following for time:
21 – 15 – 9 reps of….
- Back Squat @ 50% of 1RM
- Chest to Bar Pull-Up’s
COOL DOWN
1) 100m Walk
2) Core Work: Barbell Roll-Outs, 8 reps x 3-4 sets
3) Foam Roll
4) Frog Stretch