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02.26.2019

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