05.08.2020

WARM-UP

1) Dynamic Running Warm-Up

2) Wall Bugs

3) T-Spine Superman’s

4) Glute Bridge March

5) Wide Stance Good Mornings

STRENGTH: Floating Deadlifts, 10 x 3-4 sets @ 50-60%

ACTIVE MOBILITY

1) Adductor Smash

2) Hamstring Smash

3) High Glute Smash

4) Frog & Glute Stretch

WOD: Perform the following for time:

• 125 Unbroken Kettlebell Swings (53/35)

• Penalty: 1 Round of Cindy (5 pull-ups, 10 push-ups, 15 air squats)

COOL DOWN

1) 200m Recovery Walk

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

3) Extra Core: Barbell Roll Outs, 8-10 x 4 sets

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