No tags yet.
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