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11.06.2018

WARM-UP

1) Side Plank with Hip Hike, 10s hold + 5 reps – 2X’s R/L

2) Single Leg Glute Bridge, 10 reps R/L w/3s pause

3) Tempo Sumo DL (5s down), 10 reps @ 40% of 1RM

4) High Glute Smash + Low Back Press Ups

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

ACTIVE MOBILITY (90s per area)

1) Barbell Adductor & Quad Smash

2) V Stretch & Frog Stretch

3) Forearm & Bicep Smash

4) Banded Front Stretch

WOD: Perform the following for time:

- Buy in with a 200m KB Suitcase Carry – Left Arm (53/35)

Then do 3 rounds of …..

- 10 Front Squats (50% of 1RM)

- 20 Box Step Over’s (24/20”)

- 30 Push-Up’s

- Buy out with a 200m KB Suitcase Carry – Right Arm (53/35)

**20-minute time-cap

COOL DOWN

1) 100m Walk

2) Foam Roll (10 passes per area)

3) Core Work: Weighted Plank hold, accumulate 2-minutes total - AHAP

4) Seated Straddle Stretch