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10.16.2018

WARM-UP

1) Dynamic Running Warm-Up, 5 minutes

2) PVC Pipe Hip Hinge, 10 reps

3) Tempo Floating Deadlift @ 50% (5s down), 10 reps

4) Hamstring Tack & Floss + Low Back Press-Up’s

STRENGTH: Deadlift, 1RM of the day in 6-8 sets

ACTIVE MOBILITY (90s per area)

1) Hamstring Stretch

2) High Glute Smash

3) Calf Smash

4) Calf Stretch

WOD: Perform a 20-minute AMRAP with the following:

- 20 Inverted Rows

- 200m Run

- 20 Box Jumps (24/20”)

- 200m Run

- 20 Push-Up’s

- 200m Run

- 20 Double Under’s

- 200m Run

COOL DOWN

1) 100m Walk

2) Core Work: Weighted Plank with Alternating Reach, 12 reps R/L 3-4 sets

3) Foam Roll (10 passes per area)

4) V Stretch