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WARM-UP
1) Tabata Air Dyne Bike
2) PVC Pipe Hip Hinge, 10 reps R/L
3) PVC Pipe OHS, 10 reps
4) Quad & Hip Flexor Smash
STRENGTH: 12 KB Split Squats (per leg) + 12 Barbell Good Morning’s, 4 sets total AHAP
ACTIVE MOBILITY
1) Banded Hip Extension & Classic Posterior Chain Floss
2) Hamstring Tack & Floss
3) Psoas Smash
4) Glute Stretch & Low Back Press Up’s
WOD: Perform 3 Rounds of the following for time:
- 21 Deadlifts (185/135)
- 7 Overhead Squats (185/135 or 85-90% of 1RM Snatch)
*One barbell, NO rack
COOL DOWN
1) Recovery Walk, 100-200m following WOD
2) Core Work: Hollow Body w/Banded Lat Pull Down, 12 reps for 3-4 sets
3) Foam Roll & Soft Tissue Work, 3-5 minutes
4) Couch Stretch