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04.16.2019

WARM-UP

1) Tabata Jump Rope (singles, floating singles, DU’s)

2) Tall Plank Variations, 10 reps R/L for 2 sets

3) Plate Sliding Hamstring Curls, Cossack Squats & Reverse Lunges

4) Hamstring Tack & Floss

STRENGTH: Sled Push, 120ft + D Ball Bear Hug Carry, 120ft for 4 sets total

ACTIVE MOBILITY

1) Barbell Quad & Adductor Smash

2) Active V Stretch

3) Pec Smash + Sun Dial

4) Tricep Smash

WOD: Perform the following for time:

- 1000m Row

- 50 Burpees

- 100 Double Under’s

**REST 2-minutes**

- 500m Row

- 25 Burpees

- 50 Double Under’s

COOL DOWN

1) Recovery Walk, 100-200m following WOD

2) Core Work: GHD Hamstring Curls, 10 reps for 3-4 sets

3) Foam Roll & Soft Tissue Work, 3-5 minutes

4) Calf Smash & Stretch