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02.13.2020

WARM-UP

1) Tabata Assault Bike

2) Wall Bugs, T-Spine Superman’s, Glute Bridge March, 10 reps each

3) KB Sumo Squat Series

4) KB Hip Flexor & Tear Drop Smash

ACTIVE MOBILITY

1) Banded Hip Extension

2) Psoas Smash

3) High Glute Smash

4) Frog Stretch

WOD: Perform the following for time:

  • Buy in with 200m Double KB/DB Farmer Carry (70/45, 40/26)

  • 10 rounds of….

  • 8 Burpee Wall Balls (20/14)

  • 8 One Arm KB/DB Push Back Lunge (4 R/L, 50-53/35)

  • 60ft D Ball Bear Crawl (80-60/60-40)

  • 60ft D Ball Carry – Any Style (80-60/60-40)

  • Buy out with 200m Double KB/DB Farmer Carry (70/45, 40/26)

COOL DOWN

1) Recovery Walk for 2-minutes immediately following WOD

2) Core Work: Strict KTE’s, ME reps + Strict T2B/Straight Leg Raise, ME reps 3-4 sets

3) Foam Roll (10 passes per area)

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

5) Individual Mobility