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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