WARM-UP
1) 400m Run or 500m Row
2) Foam Roll (10 passes per area)
3) KB Pull Over, 10-15 reps x 2 sets
4) Superman Hold w/YTWA Scap Series, 5 reps
5) KB Sumo Squat Series (use as stretch)
STRENGTH: Choose 1 of the following, based on the equipment you have available; use the Active Mobility below between sets:
Strength A: Sumo Deadlift, 5 reps @ 70/75/80%, 3-5 reps @ 85/85%, 1-3 reps @ 90%
Strength B: Banded KB Swing, 15-20 reps x 4-6 sets (use red, black or purple band)
Video Link for Banded KB Swings: https://youtu.be/PN9dppWJcGQ
ACTIVE MOBILITY
1) Russian Babymaker Stretch
2) High Glute Smash (single lacrosse ball)
3) Hamstring Tack & Floss (single lacrosse ball)
4) Scap Scrub (single lacrosse ball)
WOD 1:
6 rounds for time
10 OH Squats 95/65
10 Bent over row
200 m run
COOL DOWN
1) 200m Recovery Walk
2) V Stretch (2-3 minutes relaxed hold)
3) Extra Core: 2 min accumulate
4) Individual Mobility (5-10 minutes of foam rolling, soft tissue work & stretching)