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12.11.2018

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