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WARM-UP
1) Dynamic Running Warm-Up
2) Front Squat Bar Warm-Up (5 reps each)
- Reverse Grip FS (bar on back, full front rack grip)
- Frankenstein Squats
- Tempo FS (5s down, stand fast)
- 1 ¼ FS
3) Sumo Squat Stretch or Russian Babymaker Stretch, accumulate 60s
ACTIVE MOBILITY A
1) Rear Delt/Lat Tack & Floss
2) Banded Super Front Rack Stretch
STRENGTH: Front Squat, 10-minute EMOM
MIN 1 - 3: 5 reps @ 60/65/70%
MIN 4 – 10: 4 reps @ 75%
ACTIVE MOBILITY B
1) High Glute & Hip Flexor Smash
2) Couch Stretch
WOD: Perform 2 rounds of the following for time: - 800m Run
- 30 Strict Ring Rows
- 30 Thrusters (115/85)
- 30 KTE’s
COOL DOWN
1) 200m Recovery Walk following WOD
2) Core Work: Weighted Side Plank – Tabata Style (25/15) 3) Foam Roll (10 passes per area)
4) V Stretch, 2-3 minutes