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01.24.2019

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