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