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1) 400m Run or 500m Row

2) Foam Roll (10 passes per area)

3) Barbell Dead bug, 10 reps R/L

4) Barbell Hip Thrust, 10 reps with 3s pause

5) Tempo Frankenstein Squats, 20 reps (bar only – 5s down)

STRENGTH: Tempo Front Squat (5s down), 5 x 5 sets @ 60/65/70-75% for remaining sets


1) Anterior Ankle Mobilization

2) Rear Delt Tack & Floss

3) Front Rack Stretch

4) Frog Stretch

WOD: Perform the following for total time:

- Accumulate 5-minutes of a Handstand Hold & 5-minutes of a Weighted Wall Sit Hold (15-25lb plate) in as few sets as possible

- Every break = 20 Alternating KB Squat Cleans (10 R/L, 53/35) until work is complete


1) 200m Recovery Walk

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

3) Extra Core: Leg Lifts, tabata style (20s Work/10s Rest, 8X’s)

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

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