11.22.2019

WARM-UP

1) Dynamic Running Warm-Up

2) Crawling Warm-Up

3) Bench Press Warm-Up

4) Pec Smash

STRENGTH: Bench Press, 5RM of the day in 6-8 sets; 2-3 sets w/3RM

ACTIVE MOBILITY

1) Pec Stretch

2) Tricep Smash

3) Calf Smash & Stretch

4) Plantar Surface Smash

WOD: Perform the following for time:

• 400m Run

• 200m KB OH Carry (53/35, 100m R/L)

• 400m Run

• 200m KB Rack Carry (53/35, 100m R/L)

• 400m Run

• 200m Suitcase Carry (53/35, 100m R/L)

• 400m Run

COOL DOWN

1) Recovery Walk for 2-minutes immediately following WOD

2) Core Work: Reverse Hyper’s, 12-15 reps for 3-4 sets

3) Foam Roll (10 passes per area)

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

5) Individual Mobility