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02.28.2019

WARM-UP

1) Accumulate 50 Singles (3 burpee penalty each time you break), 50 Floating Singles (2 burpee penalty each time you break), 50 Double Under’s (1 burpee penalty each time you break)

2) Single Leg RDL w/Rotation, 10 reps R/L

3) KB Sumo Squat Series, 10 reps

4) Weighted Butterfly Stretch, 2-minutes

STRENGTH: Sumo Deadlift, ME reps @ 65% for 4 sets total

ACTIVE MOBILITY

1) Plantar Surface & Calf Smash

2) Wall-Assisted Ankle & Calf Stretch

3) IT Band & Hip Flexor Smash

4) Spider + Perfect Stretch

WOD: Perform the following for time; alternate between the exercises, starting with DU’s & ending with Air Squats:

100 – 80 – 60 – 40 – 20 reps, Double Under’s

50 – 40 – 30 – 20 – 10 reps, Air Squats

COOL DOWN

1) 100m Recovery Walk (immediately following WOD)

2) CORE WORK: Parallet L-Sit Leg Lifts, 5-7 reps for 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: Extended Puppy Pose