10.29.2018

WARM-UP

1) Crawling Warm-Up (3-minutes of movement)

- Tall Bear Crawl

- Low Bear Crawl

- Lateral Plank

- Alligator Crawl

- Gorilla Hops

- Crab Walk Forward/backward

2) Hollow Body hold, 20s/10s Press-Up – Repeat for 3 sets

3) Back Squat Barbell Warm-Up (5 reps each)

- Wide Stance Good Morning’s

- Cossack Squats

- Good Morning Back Squats

- PB Lunges

- Jumping Back Squats (full squat, jump, land ¼ squat)

4) High Glute Smash + Russian Babymaker Stretch

STRENGTH: Back Squat, 10 reps @ 50-55% + 200m Row/30s Bike Sprint - 4 sets

ACTIVE MOBILITY (90s per area)

1) KB Hip Flexor & Adductor Smash

2) Frog Stretch

3) Plantar Surface & Calf Smash

4) Standing Calf Stretch with Box

WOD: Perform three rounds of the following 5-minute AMRAP:

- 30 Box Jumps (20/18”)

- Alternating KB Snatches, ME reps with time remaining (53/35)

**1-minute REST between rounds

**SCORE is total # of KB Snatches

COOL DOWN

1) 100m Walk

2) Foam Roll (10 passes per area)

3) Core Work: L Sit hold on Rings, accumulate 2-minutes time total with as few sets as possible

4) V Stretch