04.27.2020

WARM-UP

1) Agility Line Drills, 3-4 minutes

2) Glute Activation Series

3) Back Squat Bar Warm-Up, 5 reps each (Good Mornings, Cossack Squat, Good Morning Back Squat, PB Lunge, Jumping Back Squats)

STRENGTH: Back Squat, 20RM of day x 3 sets (use @ 40-50% of 1RM)

ACTIVE MOBILITY

1) Barbell Quad & Adductor Smash

2) Couch Stretch

3) High Glute Smash

4) Frog Stretch

WOD: Perform the following two, 6-minute AMRAPs with 2-minutes REST between rounds:

AMRAP 1: 5 L Pull-Ups + 10 1-Arm DB/KB Overhead Walking Lunge (5 R/L, 50/35)

**REST 2-minutes**

AMRAP 2: 5 L Pull-Ups + 10 Box Jump Overs

COOL DOWN

1) 200m Recovery Walk

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

3) Extra Core: Tall Side Plank with Rotational Reach, 10-15 reps x 3-4 sets

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