WARM-UP
1) Tall Bird Dog’s, 10 reps R/L
2) Plate Hamstring Curls, 10 reps
3) Single Leg PVC Pipe Hip Hinge, 10 reps R/L
4) Hamstring Tack & Floss
STRENGTH: Deadlift, 3RM of the day
ACTIVE MOBILITY
1) High Glute Smash
2) Banded Hamstring Stretch
3) Pec Smash
4) Banded Pec & Lat Stretch
WOD: Perform a 20-minute AMRAP with the following:
- 25 ft Overhead Walking Lunges (95/65)
- 10 Barbell Push-Up’s
- 25 ft Overhead Walking Lunges (95/65)
- 10 Chest-to-Bar Pull-Ups
COOL DOWN
1) 100m Recovery Walk (immediately following WOD)
2) CORE WORK: Barbell Roll Out’s, 8-10 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: Seated Straddle Stretch, 2-minute relaxed hold