WARM-UP
1) Bike 1-minute forward/backward
2) Plate Hamstring Curls, 10 reps R/L
3) Sliding Plate Lunges: Lateral/Reverse, 10 reps each, R/L
4) Barbell Adductor & Quad Smash
STRENGTH A: Sumo Deadlift, Tabata Style @ 50% (20s On/10s Off, 8X’s)
ACTIVE MOBILITY (4-minutes)
1) Weighted Butterfly Stretch
2) High Glute Smash
STRENGTH B: Banded Good Morning’s (green/purple band), Tabata Style for total reps (20s On/10s Off, 8X’s)
ACTIVE MOBILITY
3) Lat Smash
4) Banded Lat Stretch
WOD: Perform five, 2-minute rounds of the following:
20/15 calories on Assault Bike
ME reps, Sumo Deadlift High Pull (95/65)
**REST 60s between rounds
COOL DOWN
1) 100-200m Recovery Walk
2) Core Work: Side Plank w/Lateral Raise, 15 reps R/L for 3-4 sets
3) Foam Roll (10 passes per area)
4) V Stretch (2-3 minutes, relaxed hold)