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11.06.2019


WARM-UP

1) Ski - Tabata style (20s On/10s Off, 8X’s)

2) Ring Dip L Sit/Knee Tuck/Support Hold, 5s + 5s + 10s – 3X’s

3) Barbell Wide Stance Good Morning’s & Single Leg RDL’s, 10 reps each

4) Deadlift Warm-Up Sets (40%, 5 reps/50%, 5 reps/55%, 5 reps)

STRENGTH: Deadlift, work up to a 1RM of the day in 6-8 sets; do 2 sets with 1RM of the day (90s rest between working sets)

ACTIVE MOBILITY

1) Hamstring Smash w/Hard Foam Roller & D Ball

2) Classic Posterior Chain Floss

3) Pelvic Reset

4) High Glute Stretch & Low Back Press-Ups

WOD: Perform the following every 3-minutes for 5 rounds total; REST with time remaining - NO REST between rounds:

  • 15 Deadlifts

  • 12 calories, Assault Bike or Ski

  • 9 Ring Dips

**SCORE is total rest time + successful rounds completed

COOL DOWN

1) 100-200m Recovery Walk

2) Core Work: Hollow Body Hold, 10s + Hollow Arch Hold, 10s + 10s Rest – Repeat for 4 minutes total

3) Foam Roll (10 passes per area)

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