12.30.2019

WARM-UP

1) Bike 800m

2) Mini Band Glute Warm-Up & KB Sissy Squats

3) Clean & Front Squat Bar Warm-Up

4) Barbell Adductor and Quad Smash

STRENGTH: 1 ¼ Front Squat, 1RM of day in 6-8 sets; do 2 sets with 1RM

ACTIVE MOBILITY

1) T-Spine Extensions

2) Rear Delt & Lat Smash

3) Super Front Rack Stretch

4) Calf Smash & Stretch

WOD: Perform 3 rounds of the following 4-minute AMRAP:

• 20 Wall Balls (20/14)

• 15 Box Jump Over’s

• ME reps, Squat Cleans (60% of 1RM) with time remaining

COOL DOWN

1) Recovery Walk for 2-minutes immediately following WOD

2) Core Work: Ring L Sit/Knee Tuck hold, 10s On/5s Off for 10 rounds

3) Foam Roll (10 passes per area)

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

5) Individual Mobility