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WARM-UP
1) Dead Bugs, 10s reps R/L
2) Alternating Single Leg Barbell RDL’s, 10 R/L
3) Tempo Deadlift (5s down), 10 reps @ 40% 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) Lat & Pec Smash
4) Banded Front Rack & Lat Stretch
WOD: Perform 5 rounds of the following for time:
- 5 Wall Walks
- 10 Thrusters (135/95) (no rack – CLEAN IT!)
- 20 Box Jumps (24/20”)
COOL DOWN
1) 100m Walk
2) Foam Roll (10 passes per area)
3) Core Work: V Ups, 12 x 4 sets
4) Seated Straddle Stretch