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12.13.2018

WARM-UP

1) Barbell Dead Bugs, 10 R/L

2) Barbell Hip Thrust, 10 reps + Barbell RDL, 10 reps

3) Barbell Warm-Up (push press & front Squats)

4) Front Rack Stretch

STRENGTH: 5 Push Press + 5 Front Squats, 4 super-sets total @ 80-85% of Push Press 1RM

ACTIVE MOBILITY

1) 1st Rib Mobilization

2) Banded Elbow Bulley

3) Hip Flexor Smash

4) T-Spine Extension hold

WOD: Perform the following every 2-minutes, for 6 rounds total:

- 10/8 Calorie Row

- 2 Power Snatch (135/95)

- 4 Burpees Over Bar

**Use any time remaining to REST

COOL DOWN

1) 100m Walk

2) Core Work: Barbell Roll Outs, 6-8 reps x 3-4 sets

3) Foam Roll (10 passes per area, start with the t-spine & work your way down)

4) Static Stretch of the Day: Seated Straddle Stretch