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