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