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1) 400m Run or 500m Row

2) Foam Roll (10 passes per area)

3) KB Pull Over with Glute Bridge

4) T-Spine Superman’s

5) KB Sumo Squat Series

STRENGTH: Sumo Deadlift, 5 x 5 sets @ 60/65/70-75% for remaining sets


1) Adductor Smash

2) Frog Stretch

3) Pec Smash

4) Sun Dial Stretch

WOD: Perform 5 rounds of the following sequence:

MIN 1: One Arm KB Rack Push Back Lunges, ME reps (55/35 or AHAP)

MIN 2: Push-Up with Alternating Toe Touch, ME reps

MIN 3: Box Jumps, ME reps


1) 200m Recovery Walk

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

3) Extra Core: Alternating Weighted Side Bend, 20 reps x 3-4 sets

4) Individual Mobility (5-10 minutes of foam rolling, soft tissue work & stretching)

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