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WARM-UP
1) Jumping & Landing Warm-Up (tuck jumps, broad jumps, squat jumps, box jumps & depth jumps)
2) Mini Band Glute Warm-Up
3) Front Squat Bar Warm-Up (10 reps each)
- Frankenstein Squats
- Tempo Front Squats (5s down)
- 1 ¼ Front Squats
4) Rear Delt & Lat Smash
STRENGTH: Front Squat, 1RM of the day
ACTIVE MOBILITY
1) Front Rack & Pec Stretch
2) High Glute & Hamstring Tack & Floss
3) Single Leg Hamstring & Calf Stretch
4) Plantar Surface Smash & Anterior Ankle Mobilization
WOD: Perform three rounds of the following 5-minute AMRAP with 2-minutes rest between rounds: - 20/15 Calories on Assault Bike or Ski Erg to buy in
Then AMRAP with time remaining…
- 8 Deadlifts (185/155)
- 8 Box Jumps (24/20”)
COOL DOWN
1) Recovery Walk, 100-200m following WOD
2) Core Work: Barbell Roll Outs, 8 reps for 3-4 sets
3) Foam Roll & Soft Tissue Work, 3-5 minutes
4) V Stretch