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04.30.2019

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