WARM-UP
1) Dynamic Running Warm-Up & Speed Ladder, 5 minutes
2) Single-Leg KB RDL with Pause (5s), 10 reps R/L
3) Single-Leg Banded Hip Squat,
4) Barbell Hamstring Tack & Floss w/Rack
WOD PREP (Warm-up for deadlift by alternating ascending sets below with Active Mobility)
1) Deadlift @ 50% for 8 reps
2) Deadlift @ 60% for 6 reps
3) Deadlift @ 70% for 4 reps
4) Deadlift @ 80% for 2 reps
ACTIVE MOBILITY
1) Banded V Stretch w/Wall
2) Low Back Press-Up’s
3) Plantar Surface Smash
4) Calf Smash + Calf Stretch
WOD: Using a 12-minute running clock, perform the following within the allotted time:
- Run 1 mile
- ME reps, Deadlift (185/155) with time remaining
**SCORE is the total # of Deadlift reps
COOL DOWN
1) 100m Recovery Walk (immediately following WOD)
2) Core Work: Tabata Weighted Side Planks, 20s On/10s Off – 8 consecutive rounds (4 per side)
3) Foam Roll (10 passes per area, starting with the back & working down to calf/shin)
4) Static Stretch of the Day: Frog Stretch, 2-minute relaxed hold