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03.26.2018

WARM-UP

1) Jump Rope Series

- Fast/Floating Singles, 20s On, 10s Off – X6’s (3 sets each)

- Single Leg Singles (stay hollow), 20s On, 10s Off – X6’s (3 sets per side)

- Double Under’s (legs straight, squeeze & stay hollow), 20s On, 10s Off – 3X’s

2) Barbell Front Squat Warm-Up (5 reps, 2 sets)

- Frankenstein Squats

- Tempo FS

- 1 ¼ Front Squat

3) Barbell Pec Smash w/Rear Delt Tack & Floss

4) KB Hip Flexor Smash & KB Sumo Squat Stretch

STRENGTH: Dead Front Squats, 5 x 5 sets @ 65 – 70%

ACTIVE MOBILITY

1) Plantar Surface Smash

2) Calf & Shin Smash

3) Banded Posterior Chain Floss & Banded Hip Extension

4) Banded Lat Stretch

WOD: Perform 2 rounds of the following for time:

- 50 Double Under’s

- 40 Wall Balls (20/14)

- 30 KB Rack Box Step-Up’s (15 R/L, 55/35)

- 20 Strict Pull-Up’s

COOL DOWN

1) Recovery Walk, 100-200m following WOD

2) Core Work: Weighted Side Plank, accumulate 2-minutes per side (45-25/25-15)

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

4) Olympic Wall Squat w/Single Leg Rotation