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02.19.2020

WARM-UP

1) Tabata Row

2) Sumo Deadlift High Pull Review & Practice

3) Sumo Squat Series

4) Barbell Adductor Smash

STRENGTH: Sumo Deadlift

ACTIVE MOBILITY

1) Weighted Butterfly Stretch

2) PVC Pipe 1st Rib & Trap

3) Lat Smash

4) Banded Posterior Chain Floss

WOD: “Fight Gone Bad” Perform 3 rounds of the following for ME reps:

MIN 1: Wall Balls (20/15)

MIN 2: Sumo Deadlift High Pull (75/55)

MIN 3: Box Jump

MIN 4: Push Press (75/55)

MIN 5: Row for calorie

MIN 6: REST

COOL DOWN

1) Recovery Walk for 2-minutes immediately following WOD

2) Core Work: GHD Sit-Ups, 20-25 reps for 3-4 sets

3) Foam Roll (10 passes per area)

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

5) Individual Mobility