WARM-UP
1) 400m Run
2) Mini Band Glute Warm-Up
3) Barbell Back Squat Warm-Up
4) Barbell Quad Roll Out
STRENGTH: Pause Back Squat (5s), 4 x 5 sets @ 70-75%
ACTIVE MOBILITY
1) High Glute & Hamstring Smash
2) Russian Babymaker
3) Single Leg Hamstring Stretch
4) V Stretch
WOD: Perform a 14-minute AMRAP with the following: - 20 Deadlifts (115/85)
- 20 Plate Burpees (45lb plate )
- 20 Toes to Bar
COOL DOWN
1) Recovery Walk, 100-200m following WOD
2) Core Work: Banded Pallof Press, 8-10 reps R/L for 3-4 sets
3) Foam Roll & Soft Tissue Work, 3-5 minutes
4) Frog Stretch