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WARM-UP
1) 500m Row
2) Barbell Wide Stance Good Morning’s, 10 reps
3) Single-Leg RDL’s, 5 reps R/L
4) Clean Bar Warm-Up
5) Hamstring Smash
STRENGTH A: Deadlift, 50%, 20s On/20s Off – 8X’s
ACTIVE MOBILITY
1) High Glute Smash
2) Banded Single-Leg Hamstring Stretch
STRENGTH B: Rear Elevated Split Squat, 20s On/10s Off, 4 consecutive rounds on each side (bodyweight only)
ACTIVE MOBILITY
3) Lat Smash & T-Spine Extensions
4) Couch Stretch
WOD: Using a partner, perform the following using a 20-minute running clock:
Buy-in with a 2000m Row; partners switch every 500m
Using the time remaining, AMRAP the following with your partner; only 1 partner works at a time, the other partner RESTS:
3 C2B Pull-Ups
6 Hang Squat Cleans (125/85)
9 Ring Push-Ups
COOL DOWN
1) 100-200m Recovery Walk
2) Core Work: Weighted Get-Up’s, 15 reps for 3-4 sets
3) Foam Roll (10 passes per area)
4) V Stretch (2-3 minutes, relaxed hold)