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WARM-UP
1) 500m Row
2) Cossack Squats, 10 reps R/L
3) KB Sumo Squat (slow motion), 10 reps + 5 reps stretch
4) KB Adductor Smash
5) Frog Stretch
STRENGTH A: Sumo Deadlift, 50% 20s On/20s Off, 8X’s
ACTIVE MOBILITY
1) Hamstring Tack & Floss
2) Posterior Chain Floss
STRENGTH B: Banded KB Swings, 20s On/10s Off, 8X’s
ACTIVE MOBILITY
3) Tricep Smash
4) Banded Elbow Extension
WOD: Perform the following for time: 20-15-10-5 reps of ….
Thrusters (95/65)
Sumo Deadlift High Pull (95/65)
Burpees Over Bar
COOL DOWN
1) 100-200m Recovery Walk
2) Core Work: Barbell Roll Outs, 10 reps x 3-4 sets
3) Foam Roll (10 passes per area)
4) V Stretch (2-3 minutes, relaxed hold)