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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