Our Recent Posts

Tags

No tags yet.

03.20.2019

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