03.04.2019

DAY 1

WARM-UP

1) 500 m row

2)Bird Dog Variations, 5 reps for 3 sets

3) Superman Variations, 10 reps

4) Singled-Leg Balance: Reach & Touch, 5 reps R/L

STRENGTH:

OH Barbell Push back lunges 5r/5l ME 5 set

ACTIVE MOBILITY

1) T-Spine Smash+Extensions

2) High Glute Smash + Low Back Press-Up’s

3) Calf Smash + Hamstring stretch on pole

4) Banded Super Front Rack

WOD:

Perform a 15-minute AMRAP with the following:

- 5 Shoulder to Overhead (85/115)

- 10 Deadlifts (85/115)

-15 Box Jumps

COOL DOWN

1) 100m Recovery Walk (immediately following WOD) 2) CORE WORK: Weighted Side Bends 10R/10L 55/40 3sets 3) Foam Roll (10 passes per area, starting with the back & working down to calfs/shins) 4) STATIC STRETCH OF THE DAY: Standing Couch Stretch on bench Hip Flexor