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03.29.2019

WARM-UP

1) 3 rounds of a 250m Row Sprint, w/30s rest b/w

2) Barbell Back Squat Warm-Up (5 reps each)

- Wide Stance Good Morning

- Cossack Squat

- Good Morning Back Squat

- Push Back Lunges

- Jumping Back Squat

3) Barbell Quad Smash

4) Banded Adductor & Hip Flexor Stretch

STRENGTH: Pause Back Squat (3s in bottom), 5 x 5 sets @ 65 – 70%

ACTIVE MOBILITY

1) Hamstring & Glute Smash

2) Banded Hamstring Stretch

3) Tricep & Forearm Smash

4) Banded Wrist Distraction

WOD: Every 2-minutes for 5 rounds total; 60s rest follows each round:

- 12/10 Calorie Row

- 5 Deadlifts (185/155)

- 5 Bar Facing Burpees

**Rest with time remaining after the work is complete

**Score is # of rounds completed out of the 5

COOL DOWN

1) Recovery Walk, 100-200m following WOD

2) Core Work: L Sit Ring Hold with Alternating Knee Tuck, 10 R/L for 3-4 sets

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

4) V Stretch