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WARM-UP
1) Dead Bugs, 10s reps R/L
2) Barbell Hip Thrust, 10 reps w/3s pause
3) Tempo DL (5s down), 10 reps @ 50% of 1RM
4) High Glute Smash + Low Back Press Ups
STRENGTH: Deadlift, 8 reps @ 55-60% + 200m Row/30s Bike Sprint - 4 sets
ACTIVE MOBILITY (90s per area)
1) Hamstring Lacrosse Ball Smash
2) Single Leg Hamstring Stretch
3) Pec Smash
4) Banded Pec & Lat Stretch
WOD: For time - 50 laps of a KB Gauntlet Carry (OH/Rack/Farmer, 53/35). 1 Lap = 100ft, Each time you switch hands you must do 1 Burpee for every lap remaining
COOL DOWN
1) 100m Walk
2) Foam Roll (10 passes per area)
3) Core Work: Barbell Cauldrons, 15 R/L – 4 sets total
4) Seated Straddle Stretch