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WARM-UP
1) 500m Row
2) KB Deadbug Glute Bridge
STRENGTH: Sumo Deadlift, find a 3RM of the day in 5-7 sets; do 2 sets with 3RM
ACTIVE MOBILITY
1) Hamstring & Adductor Smash
2) Weighted Butterfly Stretch
3) Psoas Smash
4) High Glute Smash
WOD: Perform the following for time:
60 Unbroken Hang KB Cleans (30 R/L, 53/35)**
50 Unbroken Wall Balls (20/14)**
40 Unbroken GHD Sit-Ups**
**PENALTY: 200m Run every time you break
COOL DOWN
1) Recovery Walk for 2-minutes immediately following WOD
2) Core Work: Turkish Get-Ups, ME reps on weak side – match with the strong side for 3-4 sets
3) Foam Roll (10 passes per area)
4) V Stretch (2-3 minutes, relaxed hold)
5) Individual Mobility