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WARM-UP
1) 500m Row
2) Banded Good Morning’s, 10 reps
3) Single Leg Banded Hip Squat, 10 reps R/L
4) Classic Posterior Chain Floss
STRENGTH: 8 KB Split Squats (per leg) + 8 Barbell Good Morning’s, 5 sets total AHAP
ACTIVE MOBILITY
1) Hamstring Tack & Floss
2) Hip Flexor & Psoas Smash
3) Extended Couch Stretch
4) Trap Smash
WOD: Perform the following for time:
- 100 Strict Ring Rows (RX feet go on a box)
- EMOM 5 Deadlifts @ 225/155 until the work is complete
**Must start with 5 Deadlifts
COOL DOWN
1) Recovery Walk, 100-200m following WOD
2) Core Work: Tabata Style GHD Sit-Ups (20s On/10s Off, 8X’s)
3) Foam Roll & Soft Tissue Work, 3-5 minutes
4) V Stretch