WARM-UP
1) 500m Row
2) KB Pull Over + Glute Bridge, 10 reps
3) KB Sumo Squat Series
4) Sumo DL Warm-Up Sets (5 reps @ 50/55/60%)
ACTIVE MOBILITY A
1) Adductor Smash
2) Weighted Butterfly Stretch
STRENGTH: Sumo Deadlift, 10-minute EMOM, 3-5 reps @ 65-80%
ACTIVE MOBILITY B 1) PVC Pipe 1st Rib & Trap Mobilization
2) Banded Pec & Lat Stretch
WOD: Perform a Tabata style workout with the following (20s On/10s Off – 8X’s):
- Wall Balls (20/14)
- Sumo Deadlift HP (75/55)
- Box Jumps (24/20”)
- Push Press (75/55)
- Row/Ski/Bike for Calories
**NO REST between exercises; 10s transition time
COOL DOWN
1) 200m Recovery Walk following WOD
2) Core Work: GHD Sit-Ups, accumulate 75 reps in as few sets as possible
3) Foam Roll (10 passes per area)
4) V Stretch, 2-3 minutes