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11.09.2018

WARM-UP

1) Plank with Alternating Reach, 10 reps – 2 sets

2) Lateral Banded Glute Walks, 10 steps R/L – 2 sets

3) Barbell Back Squat Warm-Up

4) High Glute Smash + Frog Stretch

STRENGTH: Back Squat, 10 reps + 200m Row Sprint - 4 sets

ACTIVE MOBILITY (90s per area)

1) Double Lacrosse Ball IT Band & Quad Smash

2) Glute Stretch

3) 1st Rib Mobilization

4) Banded Trap Stretch

WOD: 3 rounds for time of:

- 10 KB Snatches, Left Arm (53/35) - 10 One-Arm KB OHS, Left Arm (53/35) - 10 L Pull-Ups

- 10 KB Snatches, Right Arm (53/35) - 10 One-Arm KB OHS, Right Arm (53/35) - 10 L Pull-Ups

COOL DOWN

1) 100m Walk

2) Foam Roll (10 passes per area)

3) Core Work: GHD Sit-Up’s, accumulate 50 reps total in as few sets as possible

4) V Stretch


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