01.03.2020

WARM-UP

1) 500m Row

2) Starfish Side Plank & Superman’s

3) Single Leg RDL & Wide Stance Good Morning’s

4) Hamstring Tack & Floss

STRENGTH: Deadlift, 3RM of day in 6-8 sets

ACTIVE MOBILITY

1) High Glute Smash

2) Hamsring/Calf Stretch

3) Lat Smash

4) Front Rack Stretch

WOD: Perform the following, every 5-minutes for 4 rounds:

• 20 C2B Pull-Ups

• 15/12 calorie Row

• 10 Thrusters (95/65)

• 5 Bar Facing Burpees

COOL DOWN

1) Recovery Walk for 2-minutes immediately following WOD

2) Core Work: Hollow Body Hold, 10s + Hollow Rock, 10 reps for 3-4 sets

3) Foam Roll (10 passes per area)

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

5) Individual Mobility