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06.24.2019

WARM-UP

1) Tabata Rowing

2) Barbell Dead Bug, 10 reps R/L + Barbell Glute Bridge, 10 reps

3) Barbell Back Squat Warm-Up

ACTIVE MOBILITY A

1) High Glute Smash

2) Frog & Couch Stretch

STRENGTH: Back Squat, 10-minute EMOM

MIN 1 - 4: 4 reps @ 60/60/65/65%

MIN 5 – 8: 3 reps @ 70/70/75/75%

MIN 9 – 10: 2 reps @ 80/80%

ACTIVE MOBILITY B

1) Calf Smash

2) Calf Stretch

WOD: For time: - 500m Row

- 21 Double DB or KB Thrusters (50, 53/35) - 21 Burpee Box Jump Overs (24/20") - 400m Run - 15 Double DB or KB Thrusters

- 15 Burpee Box Jump Overs - 500m Row - 9 DB or KB Thrusters - 9 Burpee Box Jump Overs - 400m Run

COOL DOWN

1) 200m Recovery Walk following WOD

2) Core Work: L Sit Hold, accumulate 2 minutes total 3) Foam Roll (10 passes per area)

4) V Stretch, 2-3 minutes