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WARM-UP
1) Tabata Running (8 rounds of 20s work at 75-100% pace + 10s recovery at 25-50% pace)
2) Side Plank with OH Reach (5lb plate), 10 reps R/L
3) Hamstring Plate Curls, 10 reps
4) Back Squat Bar Warm-Up (do the series unbroken for reps of 5)
- Wide Stance Good Morning’s
- Cossack Squats
- Good Morning Back Squat
- Push Back Lunges (bar on back)
- Jumping Back Squat
4) Hip Flexor & High Glute Smash
STRENGTH: 2-Pause Back Squat (pause 2s above & below parallel), ME reps @ 65% for 4 sets total
ACTIVE MOBILITY
1) Calf/Anterior Shin Smash
2) Banded Anterior Ankle Mobilization + Calf Stretch
3) Psoas/Low Lumbar Smash
4) Glute Stretch + Low Back Press-Up’s
PARTNER WOD: Perform a 12-minute AMRAP with the following using a partner:
Partner 1: Sled Push, 120ft (1.5-2X’s average body weight)
Partner 2: D Ball Cleans, ME reps (80/60lb ball)
**SCORE is total # of D Ball Cleans
COOL DOWN
1) 100m Recovery Walk (immediately following WOD)
2) CORE WORK: Superset the following 2 exercise for 4 rounds total – GHD Sit-Up’s, 15 reps + Back Extensions, 15 reps
3) Foam Roll (10 passes per area, starting with the back & working down to calfs/shins)
4) STATIC STRETCH OF THE DAY: V Stretch