WARM-UP
1) 400m Run or 500m Row
2) Foam Roll (10 passes per area)
3) Hamstring Curls w/Plates, 15-20 reps
4) PVC Pipe Hip Hinge, 10 reps
5) Top-Down Deadlift (to knee), 10 reps + Floating Deadlift, 10 reps + PVC Pipe Deadlift, 10 reps x 2 sets
STRENGTH: Floating Deadlifts (stop 1” from floor), 5 x 5 sets @ 55/60/65/70/70%
ACTIVE MOBILITY
1) Hamstring Tack & floss
2) High Glute Smash
3) Single Leg Hamstring Stretch
4) Pec Smash
WOD: Perform the following for time:
50 Diamond Push-Ups (hands on med ball)
50 Wall Balls (20/14)
50 Butterfly Ab Mat Sit-Ups
50 1-Arm Alternating KB Cleans (25 R/L, 53/35)
COOL DOWN
1) 200m Recovery Walk
2) V Stretch (2-3 minutes relaxed hold)
3) Extra Core: Weighted Side & Full Plank, Splitting the time equally, accumulate 3-minutes total (15-25lb plate)
4) Individual Mobility (5-10 minutes of foam rolling, soft tissue work & stretching)