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04.12.2019

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