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02.20.2019

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