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12.19.2019


WARM-UP

1) Assault Bike, 2-minutes forward/backward

2) Walkouts w/Press Up & Single Leg Hip Hinge, 5 reps each

3) KB Series, 5 reps each for 3 sets (deadlift, russian swing, hang snatch, hang clean)

4) Floating Deadlifts, 50% for 7 reps, 2 sets

STRENGTH: Deadlift, 3RM of day in 5-7 sets; do 2 sets with 3RM

ACTIVE MOBILITY

1) Hamstring Tack & Floss

2) Banded Single-Leg Hamstring Stretch

3) High Glute Smash & Low Back Press-Ups

4) Lat Smash & Stretch

WOD: Tabata Day (20s On, 10s Off – 8X’s)

  • Sled Push

  • Toes to Bar

  • American KB Swings (53/35)

  • REST 60s between exercises

**SCORE is total reps

COOL DOWN

1) Recovery Walk for 2-minutes immediately following WOD

2) Core Work: Weighted Back Extensions, 15 reps for 3-4 sets

3) Foam Roll (10 passes per area)

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

5) Individual Mobility