WARM-UP
1) 400m Run or 500m Row
2) Foam Roll (10 passes per area)
3) Alternating Bird Dogs, 10 reps R/L
4) Glute Bridge, 10 reps
5) Single Leg RDL, 10 reps R/L
ACTIVE MOBILITY
1) High Glute Smash
2) Hip Flexor Smash
3) Frog Stretch
4) Couch Stretch
STRENGTH: Choose 1 of the following, based on the equipment you have available:
STRENGTH A: Back Squat, 3 x 7 sets @ 65/70/75/80/85% for remaining sets
STRENGTH B: Double DB Rear Elevated Split Squat, 10 reps R/L x 4 sets
WOD: Tabata Day (20s On/10s Off – 8X’s)
Goblet Squat (kettlebell – AHAP)
Push-Ups
Sit-Ups
COOL DOWN
1) 200m Recovery Walk
2) V Stretch (2-3 minutes relaxed hold)
3) Extra Core: Turkish Get-Ups, 20 reps R/L
4) Individual Mobility (5-10 minutes of foam rolling, soft tissue work & stretching)