05.04.2020

WARM-UP

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: Front Squat, 20RM of day x 3 sets

ACTIVE MOBILITY

1) Lat & Rear Delt Smash

2) Front Rack Stretch

3) Calf Smash

4) Frog & Couch Stretch

WOD: Perform an 18-minute AMRAP using the following:

• 5 Hang Squat Cleans (95/65)

• 10 Pull-Ups

• 15 Box Jumps

COOL DOWN

1) 200m Recovery Walk

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

3) Extra Core: Turkish Get-Ups, Accumulate 10 R/L

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