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WARM-UP
1) Accumulate 800m by rowing, biking or running
2) Hamstring Curls w/Plate, 5 reps R/L + Weighted Bird Dog, 5 reps R/L – 3 sets
3) Front Squat Bar Warm-Up
4) Pec Smash + Front Rack Stretch
STRENGTH: Dead Front Squats, 5 x 5 sets @ 65-70%
ACTIVE MOBILITY
1) Rear Delt & Lat Smash
2) Banded Elbow Bulley
3) High Glute Smash
4) Weighted Butterfly Stretch
WOD: Perform 2 rounds of the following for time:
- 25 Thrusters (95/65)
- 25 Sumo Deadlift High Pull (95/65)
- 25 Power Jerks (95/65)
- 25 Front Squats (95/65)
**No rack
COOL DOWN
1) Recovery Walk, 100-200m following WOD
2) Core Work: Barbell Roll-Outs, 6-8 reps x 3-4 sets
3) Foam Roll & Soft Tissue Work, 3-5 minutes
4) Frog - Static Stretch, 2 minutes