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WARM-UP
1) 500m Row
2) Barbell Dead Bugs, 10 reps
3) KB Sumo Squat Stretch
4) Barbell Back Squat Warm-Up (5 reps each)
- Wide Stance Good Morning’s
- Cossack Squat
- Good Morning Back Squats
- PB Lunges
- Jumping Back Squats
STRENGTH A: Back Squat, Tabata Style @ 50% (20s On/10s Off, 8X’s)
ACTIVE MOBILITY (4-minutes)
1) High Glute & Tear Drop Smash
2) Frog Stretch
STRENGTH B: KB Static Split Squat, Tabata Style – AHAP (4 rounds R/L)
ACTIVE MOBILITY
3) T-Spine Extensions & Lat Smash
4) Banded OH Distraction
WOD: Perform the following for time:
100 One Arm DB Thrusters (50 R/L, 50/35)
EMOM do 5 Burpees
**Start w/Burpees
COOL DOWN
1) 100-200m Recovery Walk
2) Core Work: Kneeling Lateral Med Ball Slams, 20 reps R/L for 3-4 sets
3) Foam Roll (10 passes per area)
4) V Stretch (2-3 minutes, relaxed hold)