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WARM-UP
1) KB Side Plank Row, 10 reps R/L
2) KB Bird Dog, 10 reps R/L
3) Single-Leg RDL’s, 10 reps R/L
4) Hamstring Tack & Floss w/KB
STRENGTH: Deadlift, 7 reps + Deadlift Carry, 60ft @ 50-55% for 4 sets
ACTIVE MOBILITY
1) Posterior Chain Floss
2) Banded Hip Extension
3) High Glute Smash + Pelvic Reset
4) Lat Smash + Banded Lat Stretch
PARTNER WOD: Perform a 20-minute AMRAP with the following:
Partner 1: 120ft KB Dino-Carry (Rack/Farmer, 55/70 35/45)
Partner 2: AMRAP – 5 Strict Pull-Ups + 10 Wall Balls (20/14)
COOL DOWN
1) 100m Recovery Walk (immediately following WOD)
2) Core Work: Weighted Back Extensions w/5s Decent, 12 reps x 3-4 sets
3) Foam Roll (10 passes per area, starting with the back & working down to calf/shin)
4) Static Stretch of the Day: Single-Leg Hamstring Stretch with Post, 2-minute relaxed hold