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09.06.2019

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)