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WARM-UP
1) Wall Bugs, 10 reps R/L
2) T-Spine Superman’s, 10 reps
3) Mini Band Glute Warm-Up
4) Barbell Back Squat Warm-Up
5) High Glute Smash
STRENGTH: 12 Back Squats w/KB’s & Bands @ 40-50% of 1RM for 4 sets
ACTIVE MOBILITY
1) Couch & Frog Stretch
2) Adductor Smash
3) Weighted Butterfly Stretch
4) Calf Smash & Calf Stretch
WOD: Perform an EMOM, Death-By style with the following:
MIN 1: 7 Wall Balls (20/14) + 1 Burpee Box Jump (24/20”)
MIN 2: 7 Wall Balls + 2 Burpee Box Jumps
MIN 3: 7 Wall Balls + 3 Burpee Box Jumps….etc. until failure
**Two fails total; REST 1-Minute following each fail
COOL DOWN
1) Recovery Walk, 100-200m following WOD
2) Core Work: Kneeling Lateral Med Ball Throws, Tabata Style
3) Foam Roll & Soft Tissue Work, 3-5 minutes
4) V Stretch