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07.15.2019

WARM-UP

1) Assault Bike, 2-minutes forward/backward

2) Low Bears, 10 reps R/L

3) Barbell Back Squat Warm-Up

ACTIVE MOBILITY A

1) High Glute Smash

2) Frog Stretch

STRENGTH: Back Squat, 10-minute EMOM, 3-5 reps @ 65-80%

ACTIVE MOBILITY B

1) Lat Smash & T-Spine Extensions

2) Banded Lat Stretch

Partner WOD: Perform a 5000m Row for time with a partner; every 2-minutes partners switch roles until the work is complete:

Partner A: Chips away at 5K Row (2-minutes ME rowing for distance)

Partner B: Does 1 round of 10 Thrusters (95/65) + 10 Toes to Bar - REST with time remaining

COOL DOWN

1) 200m Recovery Walk following WOD

2) Core Work: Reverse Hyper’s w/2s Pause, 12-15 reps for 3-4 sets

3) Foam Roll (10 passes per area)

4) V Stretch, 2-3 minutes