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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)