01.20.2020

WARM-UP

1) 250m Row + 250m Ski

2) Star Fish Side Plank, 20s R/L + Star Fish Superman, 20s – 2X’s

3) Front Squat & Clean Warm-Up

4) Barbell Quad/Adductor Smash

STRENGTH: Pause Front Squat (3s above parallel), 3RM of day

ACTIVE MOBILITY

1) Couch & Frog Stretch

2) Barbell Pec Smash w/Rear Delt Tack & Floss

3) Front Rack Stretch

4) PVC Pipe 1st Rib & Trap

WOD: Perform a 15-minute AMRAP with the following:

• 1 Hang Squat Cleans (135/95) +1 rep each round

• 60ft Barbell Front Rack Carry (135/95)

• 1 Shoulder to OH (135/95) +1 rep each round

• 60ft OH Barbell Carry (135/95)

COOL DOWN

1) Recovery Walk for 2-minutes immediately following WOD

2) Core Work: V Ups w/3s Decent, 10-15 reps for 3-4 sets

3) Foam Roll (10 passes per area)

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

5) Individual Mobility