01.21.2019

WARM-UP

1) Weighted Bird Dogs, 10 R/L w/2s pause

2) Hamstring Plate Curls, 10 R/L

3) Single Leg PVC Pipe Hip Hinge, 10 R/L

4) Hamstring Tack & Floss

STRENGTH: Deadlift, use 3-4 sets to find a 3RM of the day; perform 2 sets with your 3RM of the day

ACTIVE MOBILITY

1) High Glute Smash

2) Pigeon Pose & Low Back Press-Up’s

3) Banded Hamstring Stretch

4) Frog Stretch

WOD: Perform the following for time:

- 800m Run

- 50 Med Ball Cleans (20/14)

- 400m Run

- 50 Med Ball Cleans

- 800m Run

COOL DOWN

1) 100m Recovery Walk (immediately following WOD)

2) CORE WORK: Toe to Bar with 3-5s decent, 10 reps x 3-4 sets

3) Foam Roll (10 passes per area, starting with the back & working down to calfs/shins)

4) STATIC STRETCH OF THE DAY: V Stretch