WARM-UP
1) Row or Bike, 2-minutes total
2) KB Dead Bug, 5 reps R/L + KB Glute Bridge, 10 reps – 2 sets
3) Deadlift Warm-Up Sets, 55/60/65% 5-7 reps
4) Hamstring Tack & Floss
STRENGTH: Deadlifts, 5 x 5 sets @ 70-75%
ACTIVE MOBILITY
1) High Glute Smash
2) Hamstring Stretch
3) High Glute Stretch & Low Back Press-Ups
4) Frog Stretch
WOD: Perform 6 rounds of the following for time:
Partner 1: Starts to chip away at the following:
- 30 Russian KB Swings (55/35)
- 20 One Arm DB/KB Front Squats (55/35, 10 R/L)
- 10 One Arm DB/KB Push Press (55/35, 5 R/L)
Partner 2: 100m, One Arm DB/KB OH Carry (55/35, 50m R/L)
**Partners continue where the other leaves off until all 6 rounds are complete
COOL DOWN
1) Recovery Walk, 100-200m following WOD
2) Core Work: Windshield Wipers, 10 R/L for 3-4 sets
3) Foam Roll & Soft Tissue Work, 3-5 minutes
4) V Stretch, 2-3 minutes