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03.14.2019

WARM-UP

1) Low Bears, 10 reps R/L

2) Mini Band Glute Warm-Up

3) Front Squat/Back Squat Bar Warm-Up

4) Hip Flexor Smash

STRENGTH: 3 Front Squat + 5 Back Squat @ 65-70% of 1RM FS for 4 sets

ACTIVE MOBILITY

1) Banded Hip Extension

2) Adductor Smash & Frog Stretch

3) Lat Smash & Front Rack Stretch

4) 1st Rib Mobilization

PARTNER WOD: Perform the following 4 rounds of the following for time with a partner:

Partner 1: Target Burpees, ME reps

Partner 2: 25 Wall Balls (20/14)

Partner 1: Assault Bike, ME distance

Partner 2: 25 Push Press (95/65)

COOL DOWN

1) Recovery Walk, 100-200m following WOD

2) Core Work: GHD Sit-Up’s, 15-20 reps for 3-4 sets

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

4) Pigeon Pose Static Stretch