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WARM-UP
1) 500m Row
2) KB Pull Over, 10 reps
3) KB Glute Bridge & Dead Bugs, 10 reps each
4) KB Single Leg RDL, 10 reps R/L
5) Hamstring Tack & Floss
STRENGTH: 12 KB Split Squats (per leg) + 12 Barbell Good Morning’s, 4 sets total AHAP
ACTIVE MOBILITY
1) High Glute Smash
2) Active V Stretch
3) Psoas & Low Back Release
4) Couch Stretch
WOD: Using a 20-minute running clock, perform the following:
- 2000m Row
- Toes to Bar, ME reps with time remaining**
**PENATLY for dropping off the bar = 10 Wall Balls (20/14)
COOL DOWN
1) Recovery Walk, 100-200m following WOD
2) Core Work: V Ups, 12-15 reps for 3-4 sets
3) Foam Roll & Soft Tissue Work, 3-5 minutes
4) V Stretch