10.04.2018

WARM-UP

1) Dynamic Running Warm-Up, 5 minutes total

2) Banded Deadbug’s, 10 reps R/L

3) KB Sumo Squat Series, 5-7 reps

4) Weighted Butterfly Stretch w/Plates

STRENGTH: Sumo Deadlift, 3 x 6 sets

ACTIVE MOBILITY (90s per area)

WOD: Perform the following for time:

- 2000m Row

**15-minute time cap

COOL DOWN

1) 100m Walk

2) Core Work: Turkish Get-Up’s, 2 unbroken reps on one arm, repeat 4X’s R/L - AHAP

3) Foam Roll

4) V Stretch