03.12.2019

WARM-UP

1) 500m Row

2) Barbell Deadlift Warm-Up (Single Leg RDL’s, Good Mornings)

3) Deadlift Warm-Up Sets@ 55-60% for 5 reps x 2 sets

4) Hamstring Tack & Floss

STRENGTH: Deadlifts, 7 reps x 4 sets @ 65% of 1RM

ACTIVE MOBILITY

1) High Glute & Low Lumbar soft tissue work

2) Single Leg Hamstring Stretch

3) High Glute Stretch & Low Back Press-Ups

4) T-Spine Extensions

Partner WOD: Using a partner, perform a 20-minute AMRAP with the following:

Partner 1: Row for ME calories

Partner 2: 60ft, D Ball Bear Hug Carry + 10 D Ball Bear Hug Squats (80/60)

Partner 1: Rows ME Calories

Partner 2: 60ft, D Ball Shoulder Carry – right shoulder + 10 D Ball Cleans over right shoulder (80/60)

**Change shoulders/arms each round

COOL DOWN

1) Recovery Walk, 100-200m following WOD

2) Core Work: Hollow Body Hold, 10s + 10 Alternating Hollow Tucks for 4 sets

3) Foam Roll & Soft Tissue Work, 3-5 minutes

4) Static V Stretch, 3-minutes