12.17.2018

WARM-UP

1) D Ball Clean & Carry Practice, 5 minutes

2) Airplane Lunges, 5 R/L

3) Barbell Deadlift Warm-Up, 10 reps

4) Hamstring Tack & Floss

STRENGTH: Deadlifts, 5 reps @ 75% + Double KB Split Squat (farmer carry style), 7 reps R/L, 4 super-sets total

ACTIVE MOBILITY

1) Hamstring & Calf Stretch

2) High Glute Smash + Low Back Press-Up’s

3) Banded Lat & Trap Smash

4) T-Spine Extension Stretch

WOD: Perform the following for time:

- 6 Over-the Shoulder D Ball Cleans + Carry Down (right side)

- 6 Over-the-Shoulder D Ball Cleans + Carry Back (left side)

- Then Do 21 Chest to Bar Pull-Up’s + 21 Wall Balls (20/14)

- 6 Over-the Shoulder D Ball Cleans + Carry Down (right side)

- 6 Over-the-Shoulder D Ball Cleans + Carry Back (left side)

- Then Do 15 Chest to Bar Pull-Up’s + 15 Wall Balls (20/14)

- 6 Over-the Shoulder D Ball Cleans + Carry Down (right side)

- 6 Over-the-Shoulder D Ball Cleans + Carry Back (left side)

- Then Do 9 Chest to Bar Pull-Up’s + 9 Wall Balls (20/14)

- 6 Over-the Shoulder D Ball Cleans + Carry Down (right side)

- 6 Over-the-Shoulder D Ball Cleans + Carry Back (left side)

COOL DOWN

1) 100m Walk

2) Core Work: GHD Sit-Up’s, 25 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: V Stretch