01.14.2019

WARM-UP

1) Barbell Dead Bug, 10 reps X2 sets

2) Barbell Glute Bridge, 10 reps w/3s pause at top

3) Singled-Leg RDL’s, 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) Single Leg Banded Hamstring Stretch, 60s on one side

STRENGTH: 1 Deadlift @ 85% + Deadlift Carry, 60ft X3 for 5 sets total

ACTIVE MOBILITY

1) Hamstring Tack & Floss + High Glute Smash

2) Classic Posterior Chain Stretch & Banded Hip Extension

3) Pec Smash

4) Banded Elbow Bulley

WOD: Perform the following for time:

- 100 Russian KB Swings (53/35)

- 80 Push-Ups

- 60 KTE’s

- 40 Box Jumps (24/20”)

- 20 Alternating Turkish Get-Up’s (10 R/L, 53/35)

**25-minute time-cap

COOL DOWN

1) 100m Recovery Walk (immediately following WOD)

2) Core Work: Barbell Roll Outs, 8 reps 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: V Stretch