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WARM-UP
1) Accumulate 1 mile by running, biking, rowing or skiing
2) KB Sumo Squat Series
3) Barbell Back Squat Warm-Up
4) High Glute Smash
STRENGTH: Pause Back Squat (3s), 3 x 6 sets @ 75-80%
ACTIVE MOBILITY
1) Adductor & Hip Flexor Smash
2) Frog Stretch
3) Calf & Anterior Shin Smash
4) Hamstring & Calf Stretch
WOD: Perform 7 rounds of the following sequence:
- 30s ME reps, Burpees
- 30s Rest
- 30s ME reps, Back Squat (95/65)
- 30s Rest
COOL DOWN
1) Recovery Walk, 100-200m following WOD
2) Core Work: Barbell Cauldrons, 10 reps R/L for 3-4 sets
3) Foam Roll & Soft Tissue Work, 3-5 minutes
4) V Stretch