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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