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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