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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