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12.20.2018

WARM-UP

1) Wall Bugs, 10 reps R/L

2) T-Spine Superman’s, 10 reps with a 5s hold

3) Single-Leg Glute Bridge, 10 reps R/L – 2X’s

4) 3 Types of Air Squats: 10 reps each, X2

5) Quad & Hip Flexor Smash

SKILL DAY: Hip Clean to Press & Sumo Deadlift High Pull

ACTIVE MOBILITY

1) Lat, Tricep & Forearm Smash

2) Banded Pec & Lat Stretch

3) Barbell Calf Smash

4) Banded Posterior Chain Floss + Banded Hip Extension

WOD: Perform 3 rounds of the following sequence:

MIN 0 – 1: D Ball Squats, ME reps (AHAP)

MIN 1 – 2: Sumo DL High Pull, ME reps (75/55)

MIN 2 – 3: Box Jumps, ME reps

MIN 3 – 4: Hip Clean to Press, ME reps (75/55)

MIN 4 – 5: Row for Calorie, ME cals

MIN 5 – 6: REST

COOL DOWN

1) 100m Walk

2) Core Work: Reverse Hyper’s, 15 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