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WARM-UP
1) Bird Dog Variations, 5 reps for 3 sets
2) Superman Variations, 10 reps
3) Singled-Leg Balance: Reach & Touch, 5 reps R/L
4) Alternate parts a & b for 3 sets:
a) Deadlift Warm-Up Sets, 6 reps @ 65%, 4 reps @ 75%, 2 reps @ 80%
b) Standing Toe Touch Progression, 60s (toes elevated/heels elevated)
STRENGTH: 3 Deadlifts @ 85% + Sled Push, 120ft (down/back) – 5 sets total
ACTIVE MOBILITY
1) Hamstring Tack & Floss + High Glute Smash
2) Banded Single Leg Hamstring & IT Band Stretch
3) Pec Smash
4) Banded Elbow Bulley
WOD: Perform the following for time:
- 500m Row
- 5 rounds of …. 10 Ring Push-Ups + 20 Wall Balls (20/14)
- 500m Row
COOL DOWN
1) 100m Recovery Walk (immediately following WOD)
2) Core Work: Barbell Cauldrons, 15 reps R/L for 3-4 sets
3) Foam Roll (10 passes per area, starting with the back & working down to calf/shin)
4) Static Stretch of the Day: Spider Stretch