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05.21.2019

WARM-UP

1) Tabata Running (2 rounds at each speed 25%/50%/75%/100%)

2) Plate Sliding Lunges (lateral, reverse), 10 reps R/L for 2 sets

3) Plate Hamstring Curls, 10 reps + Single-Leg RDL, 5 reps R/L for 2 sets

4) Hamstring Tack & Floss

STRENGTH: 8 KB Split Squats (8 reps R/L) + 8 Barbell Good Morning’s, 5 sets total

ACTIVE MOBILITY

1) High Glute Smash

2) Pigeon Pose on Box & Calf Stretch w/Box

3) Banded Hip Distraction

4) Frog & Couch Stretch

WOD: Perform the following for time:

- 20 Back Squats @ Bodyweight

- Run 1.5 miles

- 20 Back Squats @ Bodyweight

COOL DOWN

1) Recovery Walk, 100-200m following WOD

2) Core Work: KB Carry Series – Unbroken sets KB OH/Rack/Farmer Carry, 60ft each for 4 sets per side

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

4) V Stretch