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DAY 1
1) 400m Run or 500m Row
2) Foam Roll (10 passes per area)
3) Forward & Lateral Leg Swings (10-15 reps each)
4) Wall Bugs & Single Leg Glute Bridge, 10 reps R/L
5) Sumo Squat Stretch
SQUAT MOBILITY
1) High Glute Smash (single lacrosse ball)
2) Hip Flexor & Adductor Smash (single lacrosse ball)
3) Couch Stretch (quad & hip flexor)
4) Frog Stretch (adductor)
STRENGTH: Choose 1 of the following below, based on the equipment available.
STRENGTH: Front Squat, 5 reps @ 70/75/80%, 3-5 reps @ 85/85%, 1-3 reps @ 90%
SKILL: Bulgarian Split Squat (use KB/DB if available), 10 reps R/L x 5 sets
WOD 2min Alternating EMOM for 20 min
Start every round w/
20 sec sprint away as far as you can and run back after 20 sec
A: Air Squats Max effort
B: T-push-up Max effort
COOL DOWN
1) 200m Recovery Walk
2) V Stretch (2-3 minutes relaxed hold)
3) Extra Core:
4) Individual Mobility (5-10 minutes of foam rolling, soft tissue work & stretching)