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11.26.2018

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