09.24.2018

WARM-UP

1) Bird Dog Variations, 10 reps R/L

2) Superman Variations, 5-10 reps each

3) Med Ball Clean Progression (5 reps each)

4) Barbell Hamstring Tack & Floss

STRENGTH: Snatch Grip Deadlift, 3 x 6 sets

ACTIVE MOBILITY (90s per area)

WOD: Perform the following for time:

- 800m Run buy in

Then 2 rounds of ….

- 20 Med Ball Cleans (20/14)

- 40 Inverted Rows

- 20 Med Ball Cleans (20/14)

- 40 Push-Ups

Then Run 800m to buy out

COOL DOWN

1) 100m Walk

2) Core Work: Hollow Body Rock’s – Tabata Style (20s On/10s Off – 8X’s)

3) Foam Roll

4) V Stretch, 2 minutes