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WARM-UP
1) Alternating Low Bear’s, 10 R/L
2) Banded Glute Bridge, 10 reps
3) Sumo Deadlift HP Progression, 5 reps each
4) High Glute Smash
STRENGTH: Sumo Deadlift High Pull, 3RM of the day in 6 sets
ACTIVE MOBILITY
1) Weighted Butterfly Stretch
2) Hamstring Tack & Floss
3) Plantar Surface Smash
4) Calf Smash
WOD: Perform 5 rounds of the following for time:
- 5 Strict HSPU
- 10 Burpee Box Jump Over’s (24/20”)
- 15 Sumo Deadlift Pull (95/65)
COOL DOWN
1) 100m Recovery Walk (immediately following WOD)
2) CORE WORK: KB Side Plank with Row, 12 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: Banded Hip Extension Stretch