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09.16.2019

WARM-UP

1) Dynamic Running Warm-Up (5-minutes)

2) Mini Band Glute Warm-Up

3) Barbell Back Squat Warm

4) Barbell Quad, Adductor, Calf Smash

STRENGTH A: Back Squat, 50%, 20s On/20s Off – 8X’s

ACTIVE MOBILITY

1) High Glute & Hip Flexor Smash

2) Standing Hip Stretch Series w/Box (glute, IT band)

STRENGTH B: Back Squat Hold, 85%+, 20s On/10s Off – 8X’s

ACTIVE MOBILITY

3) Calf & Shin Smash

4) Single-Leg Calf & Hamstring Stretch w/Band

WOD: Perform 4 rounds of the following for time:

  • 400m Run

  • 20 One Arm DB Overhead Squats (10 R/L, 50/35)

COOL DOWN

1) 100-200m Recovery Walk

2) Core Work: Ring Support Hold w/Alternating Leg Lift, 5 R/L for 3-4 sets

3) Foam Roll (10 passes per area)

4) V Stretch (2-3 minutes, relaxed hold)