02.03.2020

WARM-UP

1) 250m Row + 250m Ski

2) Mini Band Glute Series

3) Front Squat Bar Warm-Up

4) Barbell Quad & Adductor Smash

STRENGTH: Dead Front Squat (use safety racks), 5RM of day

ACTIVE MOBILITY

1) Pec Smash + Rear Delt Tack & Floss

2) Front Rack Stretch

3) High Glute & Hip Flexor Smash

4) Banded Hip Extension Stretch

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

• 20 Toes to Bar

• 20 Box Jump Overs

• 2 - 4 – 6 Thrusters (95/65) …. +2 reps each round

COOL DOWN

1) Recovery Walk for 2-minutes immediately following WOD

2) Core Work: Reverse Plank Hold, accumulate 2-minutes; each break = 30s plank hold)

3) Foam Roll (10 passes per area)

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

5) Individual Mobility