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01.10.2020

WARM-UP

1) 250m Row + 250m Ski

2) Plate Hamstring Curls, Sliding Cossack Squats, 20 reps each

3) Med Ball Clean Progression

4) Sumo Deadlift Warm-Ups Sets, 2 x 7 reps @ 40-50%

STRENGTH: Sumo Deadlift, 5RM of day in 5-7 sets

ACTIVE MOBILITY

1) Hamstring Tack & Floss & Calf Smash (hard foam roller, d ball)

2) Adductor Smash (hard foam roller)

3) Weighted Butterfly Stretch (two, 15-25lb plates)

4) Lat Smash (double lacrosse ball)

WOD: Perform an 18-minute AMRAP with the following:

  • 5 Target Burpees

  • 10 C2B Pull-Ups

  • 15 Box Jumps (24/20”)

  • 20 Med Ball Cleans (20/14)

COOL DOWN

1) Recovery Walk for 2-minutes immediately following WOD

2) Core Work: Tabata Flutter Kicks (20 On/10 Off – 8X’s)

3) Foam Roll (10 passes per area)

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

5) Individual Mobility