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05.16.2019

WARM-UP

1) 250m Row + 250m Ski

2) Mini Band Glute Warm-Up

3) Barbell Back Squat Warm-Up

4) High Glute Smash

STRENGTH: 8 Back Squats w/KB’s & Bands for 5 sets

ACTIVE MOBILITY

1) Adductor Smash

2) Russian Babymaker & Sumo Squat Stretch

3) T-Spine Extensions

4) Active V Stretch

PARTNER WOD: Perform the following sequence, EMOM style, for 4 consecutive rounds total:

MIN 1: 20/15 Calorie Row

MIN 2: 20 Wall Balls (20/14)

MIN 3 15 Burpees

MIN 4: 15/12 Calories Assault Bike

**REST with time remaining in minute

COOL DOWN

1) Recovery Walk, 100-200m following WOD

2) Core Work: Banded Back Extension hold, 30s hold for 4 sets

3) Foam Roll & Soft Tissue Work, 3-5 minutes

4) V Stretch