01.23.2020

WARM-UP

1) 500m Row

2) Bird Dogs + Glute Bridges, 10 reps each

3) Single Leg PVC Pipe Hip Hinge, 10 reps

4) KB Series: KB Deadlift + KB Swing (10+10) X3 sets

STRENGTH: Deadlift, 5RM of day

ACTIVE MOBILITY

1) Glute Smash

2) Low Back/Pelvic Reset

3) Hamstring Tack & Floss

4) Frog & Couch Stretch

WOD: Perform the following for time; partition as you like – 30s On/30s Off until work is complete:

• 100 One Arm DB Thrusters (50/35, 50 R/L)

• 100 calories on machine

COOL DOWN

1) Recovery Walk for 2-minutes immediately following WOD

2) Core Work: GHD Hamstring Curls, 8-12 reps for 3-4 sets

3) Foam Roll (10 passes per area)

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

5) Individual Mobility