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01.17.2019

WARM-UP

1) Side Plank, 10s On/5s Off – 3X’s R/L

2) Superman’s, 10 reps w/3s pause & hold

3) Barbell Front Squat Warm-Up (5 reps each)

- Frankenstein Squats

- 3 Pause Front Squat (2s pause)

- Front Squat with Full Grip (5s pause in bottom)

4) Barbell Pec Smash w/Rear Delt Tack Floss

5) Front Rack Stretch

STRENGTH: Front Squats, 3 reps @ 85% + Double KB Push Back Lunges, 6 R/L – AHAP, 5 sets total

ACTIVE MOBILITY

1) Hip Flexor & Glute Smash

2) Frog + Couch Stretch

3) Anterior Shin + Calf Smash

4) Banded Calf/Hamstring Stretch

WOD: Perform 5 rounds of the following for time:

- Weighted Walking OH Lunges, 120ft (plate 15/10lbs)

- Weighted Bear Crawl (plate on back, 15/10lbs), 120ft

- Squat Jumps, 120ft

COOL DOWN

1) 100m Recovery Walk (immediately following WOD)

2) Core Work: Lateral Med Ball Slams, 10 R/L (20 total) 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: Pigeon Pose