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01.03.2018

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


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