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02.08.2019

WARM-UP

1) Barbell Dead Bug, 10 reps R/L

2) Barbell Hip Thrust, 10 reps w/2s hold

3) Barbell Back Squat Warm-Up (5 reps)

- Wide Stance Good Morning’s

- Cossack Squats

- Good Morning Back Squats

- PB Lunges

- Jumping Back Squats

4) Barbell Quad & Adductor Smash

STRENGTH: Back Squat, 5RM of the day

ACTIVE MOBILITY

1) High Glute Smash

2) Couch & Frog Stretch

3) Pec & Lat Smash

4) Banded Pec & Lat Stretch

WOD: Perform 5 rounds of the following series with rest b/w; each round must be done UNBROKEN:

- 5 Deadlifts

- 4 Hang Power Cleans

- 3 Front Squats

- 2 Push Press

- 1 Back Squat

**Work up in weight with each set

COOL DOWN

1) 100m Recovery Walk (immediately following WOD)

2) CORE WORK: Strict KTE’s, 4 reps + Strict T2B, 4 reps for 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