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WARM-UP
1) Side Plank, 10s – R + Plank 10s, + Side Plank, 10s L – 3X’s
2) KB Sumo Squat Series, 5 reps with a 10s pause in bottom
3) Tempo Sumo Deadlift (5s down), 10 reps @ 40% of 1RM
4) High Glute Smash + Hamstring Tack & Floss
STRENGTH: Sumo Deadlift, 8 reps @ 55-60% + 200m Row/30s Bike Sprint - 4 sets
ACTIVE MOBILITY (90s per area)
1) Adductor Smash
2) Weighted Butterfly Stretch
3) T-Spine Extensions + Lat Smash (double lacrosse ball)
4) Puppy Pose + Thread the Needle Stretch
WOD: Perform a 16-minute AMRAP of the following:
- 40ft Backward Bear Crawl with Plate (25/15)
- 40ft OH Walking Lunge with Plate (25/15)
- 1 Plate Get-Up, +1 rep each round (25/15)
COOL DOWN
1) 100m Walk
2) Foam Roll (10 passes per area)
3) Core Work: Weighted Reverse Planks, 3-minutes accumulated
4) V Stretch