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04.09.2019

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