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WARM-UP
1) Tabata Calories on Machine
2) PVC Pipe Hip Hinge, 10 reps
3) Single Leg RDL’s, 5 reps R/L
4) Hamstring Tack & Floss
STRENGTH A: Deadlift, @ 50% (20s On/20s Off, 8X’s)
ACTIVE MOBILITY
1) High Glute Smash
2) Single Leg Hamstring Stretch
STRENGTH B: Deadlift Hold, Tabata Style (20 On/10s Off, 8X’s) @ 85%+
ACTIVE MOBILITY
3) Couch Stretch
4) Frog Stretch
PARTNER WOD: Perform the following for time with a partner; 1 works, the other RESTS – switch EMOM:
80 calories on Machine
120 Wall Balls (20/14)
60 calories on Machine
100 Wall Balls
40 calories on Machine
80 Wall Balls
COOL DOWN
1) 100-200m Recovery Walk
2) Core Work: GHD Sit-Up’s, 20 x 3-4 sets
3) Foam Roll (10 passes per area)
4) V Stretch (2-3 minutes, relaxed hold)