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