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11.20.2018

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, 8 reps @ 55-60% + 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: Perform the following for time:

- 30 Toes to Bar

- 40 Alternating KB Snatches (20 R/L, 53/35)

- 50 KB Box Step Over’s (rack carry, 53/35)

- 40 Alternating KB Snatches (20 R/L, 53/35)

- 30 Toes to Bar

COOL DOWN

1) 100m Walk

2) Foam Roll (10 passes per area)

3) Core Work: Back Extensions, 15 reps x 3-4 sets

4) V Stretch