No tags yet.
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)