WARM-UP
1) PVC Pipe Hollow Body/Hollow Arch hold, 10s On/5s Off – 5X’s
2) Single-Leg PVC Pipe Hip Hinge, 5 reps R/L
3) Sliding Plate Lunges – Lateral/Reverse, 5 R/L
4) Pelvic Reset & Low Lumbar Soft Tissue work
STRENGTH: Deadlifts, 5 reps @ 75% + KB Split Squat (goblet style), 5 reps R/L, 4 super-sets total
ACTIVE MOBILITY
1) Hamstring Tack & Floss + High Glute Smash
2) Banded Single Leg Hamstring & IT Band Stretch
3) Barbell Pec Smash w/Rear Delt Tack & Floss
4) Super Front Rack Stretch
WOD: Perform 3 rounds of the following 2-minute AMRAP:
- 10 Barbell Thrusters (95/65) - 200-m Row Sprint
** Use time remaining to do ME rep Thrusters; score is total X of Thrusters
** REST 2-MINUTES between rounds
COOL DOWN
1) 100m Walk
2) Core Work: Med Ball Russian Twist, 15 reps R/L – 4 sets
3) Foam Roll (10 passes per area, start with the t-spine & work your way down)
4) V Stretch