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WARM-UP
1) 500m Row
2) RKC Plank hold, 10s On/5s – 5X’s total
3) Single Leg PVC Pipe Hip Hinge, 5 reps R/L
4) Floating Deadlift @ 40-50%, 5 reps – 2X’s
5) 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: D Ball Gauntlet Carry (bear hug, one shoulder), 20s On/10s Off – 8X’s
ACTIVE MOBILITY
3) IT Band Smash w/Hard Foam Roller
4) Standing IT Band Stretch (foot on box)
WOD: Every 5-minutes for 4 rounds total, perform the following:
250m Row
10 Alternating KB Snatches (5 R/L, 53/35)
10 One Arm KB Swings (5 R/L, 53/35)
10 One Arm KB Thrusters (5 R/L, 53/35)
**REST with any time remaining in 5-minute interval
**SCORE is total rest time accumulated
COOL DOWN
1) 100-200m Recovery Walk
2) Core Work: 10 Hollow Rocks + 10 V tucks + 10 V Up’s, 3-4 sets
3) Foam Roll (10 passes per area)
4) V Stretch (2-3 minutes, relaxed hold)