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02.18.2020

WARM-UP

1) Tabata Jog/Peddle

2) Dynamic Running Warm-Up

3) Single Leg DB RDL, 10 reps R/L

4) DB Snatch Practice

SKILL: Sprinting Form & Change of Direction (Speed)

ACTIVE MOBILITY

1) Plantar Surface Smash

2) Calf & Shin Smash

3) Single Leg Banded Hamstring/Calf Stretch

4) Adductor Smash

WOD: Perform a 20-minute alternating EMOM with the following:

MIN 1: First 40s to Shuttle Sprint + ME reps, Burpees + 20s REST

MIN 2: First 40s to Shuttle Sprint + ME reps, Alternating DB Snatch (50/35) + 20s REST

COOL DOWN

1) Recovery Walk for 2-minutes immediately following WOD

2) Core Work: KB Low Bear Pull Through, 10 R/L for 3-4 sets

3) Foam Roll (10 passes per area)

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

5) Individual Mobility


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