02.21.2020

WARM-UP

1) 500m Row

2) Jump Rope Warm-Up

3) Dead Bugs, Superman’s, Glute Bridges, 10 reps each

4) Back Squat Bar Warm-Up

STRENGTH: Back Squat, MAX OUT!!!

ACTIVE MOBILITY

1) High Glute Smash

2) Frog & Couch Stretch

3) Tricep Smash & Pec Smash

4) Calf Smash & Stretch

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

• 21 Double Unders

• 15 Deadlifts (135/95)

• 9 Ring Dips

COOL DOWN

1) Recovery Walk for 2-minutes immediately following WOD

2) Core Work: Weighted Ab Mat 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