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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