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11.15.2018

WARM-UP

1) Barbell Clean & OH Press Warm-Up (5 reps each)

- Strict Hip Clean High Pull + Hip Clean High Pull

- Strict Hip Muscle Clean + Hip Muscle Clean

- Hip Muscle Cleans + Press

- Tempo Strict OH Press (5s up/2s lock-out/5s down)

2) Barbell Pec Smash with Rear Delt Tack & Floss

3) Banded Front Rack Stretch

4) Dynamic Running Warm-Up

STRENGTH: Hip Muscle Clean to OH Press, 8 reps + 100m Sprint + 100m Jog – 4 sets

ACTIVE MOBILITY (90s per area)

1) Hamstring Tack and Floss + Glute Smash

2) Couch and Frog

3) Scap Scrub with Single Lacrosse Ball

4) Banded Shoulder or Elbow Bulley

WOD: Tabata Fun Day (20s On, 10s Off – 8 consecutive rounds with 10s between exercises)

- Inverted Row

- KB Dino Lunges (OH 45/30, Rack 53/35) – Switch arms after 4th round

COOL DOWN

1) 100m Walk

2) Foam Roll (10 passes per area)

3) Core Work: Banded Palloff Presses, 10 reps R/L, 4 sets

4) V Stretch, 2-minute relaxed hold