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