04.24.2020

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)