08.30.2019

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)