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WARM-UP
1) 400m Run
2) Bird Dog Variations
3) Plate Hamstring Curls, 10 reps
4) Front Squat Warm-Up Sets, 3 reps @ 60/65/70%
STRENGTH: Dead Front Squats, 3 x 6 sets @ 75-80%
ACTIVE MOBILITY
1) Front Rack Mobilization
2) Pec Smash
3) Anterior Ankle Mobilization
4) Hamstring Tack & Floss
WOD: Perform the follow with 1-minute rest between rounds:
Round A: 3 rounds of ….
- 200m Run
- 10 Deadlifts @ 55% of 1RM
- 60ft Deadlift Carry
Round B: 2 rounds of….
- 200m Run
- 15 Deadlifts @ 50% of 1RM
- 60ft Deadlift Carry
Round C: 1 round of….
- 200m Run
- 20 Deadlifts @ 45% of 1RM
- 60ft Deadlift Carry
COOL DOWN
1) Recovery Walk, 100-200m following WOD
2) Core Work: GHD Sit-Ups, 20 reps for 3-4 sets
3) Foam Roll & Soft Tissue Work, 3-5 minutes
4) Single Leg Hamstring Stretch