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09.30.2019

WARM-UP

1) Assault Bike, 2-minutes forward/backward 2) Plank Series 3) Back Squat Bar Warm-Up 4) Barbell Quad & Adductor Smash

STRENGTH: Back Squat, ME reps @ 50% Warm-Up Sets 40%, 6 reps 50%, 5 reps 60%, 4 reps 70%, 3 reps 80%, 2 reps

ACTIVE MOBILITY 1) High Glute Smash 2) Couch & Frog Stretch 3) Pec Smash 4) Calf Smash & Stretch

WOD: Perform the following 15-minute AMRAP:

- 9 Deadlifts @ 155 lbs / 100 lbs

- 12 Push-ups

- 15 Box-jumps @ 24" / 20"

CORE WORK: V Ups, 10 reps + V Tucks, 10 reps for 3-4 sets