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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