WARM-UP
1) Row 500m
2) Starfish Side Plank, 20s R/L + Starfish Back Extension, 20s – 3X’s
3) Mini Band Glute Warm-Up
4) Barbell Back Squat Warm-Up
5) Barbell Quad Roll-Out
STRENGTH: Back Squat 1RM of the day
ACTIVE MOBILITY
1) Couch & Frog Stretch
2) Banded Anterior Ankle Distraction
3) Hamstring Tack & Floss
4) Banded Single Leg Hamstring Stretch & Low Back Press-Up’s
WOD: Perform 2 rounds of the following for time: - 15 calorie Ski
- 15 Back Squats (155/105)
- 20 calorie Row
- 20 Deadlifts (155/105)
COOL DOWN
1) Recovery Walk, 100-200m following WOD
2) Core Work: Hollow Body Hold, 10s hold/10s rest repeat for 3-minutes
3) Foam Roll & Soft Tissue Work, 3-5 minutes
4) V Stretch