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10.23.2018

WARM-UP

1) RKC Plank & Side Planks

2) Single-Leg PVC Pipe Hip Hinge, 5 R/L with a pause

3) KB Sumo Squat Series, 10 reps with a 5s pause in bottom

4) Weighted Butterfly Stretch, 2-minutes

STRENGTH: Sumo Deadlift, 1RM of the day

ACTIVE MOBILITY (60-90s per area)

1) Lacrosse Ball Hamstring Smash

2) Banded Hamstring & Adductor Stretch

3) Lat Smash

4) Banded Lat & Pec Stretch

WOD: Perform a Death-by WOD with the following:

- 10 KB Swings – Russian Style (70/45)

- 1 Pull-Up’s (+1 rep each round)

** 2 fails total; 1-minute REST between fails

COOL DOWN

1) 100m Walk

2) Core Work: KB Pull-Over’s, 10 reps x 5 sets

3) Foam Roll (10 passes per area)

4) V Stretch