WARM-UP
1) Clean Barbell Warm-Up
2) Barbell Clusters, practice
3) High Glute Smash
4) Inch Worm’s + Spider Stretch
STRENGTH: Sled Push, 80ft + Bear Hug Carry, 80ft (use D Ball or plates - AHAP), 4 sets total
ACTIVE MOBILITY
1) Low Back Soft Tissue work
2) Glute & Low Back Stretch
3) Barbell Pec Smash with Rear Delt Tack & Floss
4) Front Rack Stretch
WOD: Perform the following as an ascending pyramid for 15-minutes total:
- 1 Barbell Cluster’s (95/65) + Front Rack Carry – Down + OH Carry – Back
- 2 Barbell Cluster’s (95/65) + Front Rack Carry – Down + OH Carry – Back
- 3 Barbell Cluster’s (95/65) + Front Rack Carry, – Down + OH Carry – Back …. etc.
**SCORE is rep reached on Barbell Clusters
COOL DOWN
1) 100m Walk
2) Core Work: Superman Hold, 8 sets of the pattern 20s hold + 10s Rest
3) Foam Roll (10 passes per area, start with the t-spine & work your way down)
4) Static Stretch of the Day: Single-Leg Hamstring Stretch