WARM-UP
1) Dot Agility Drills
2) Wall Bugs
3) PVC Pipe Hip Hinge
4) Good Mornings & RDL’s
STRENGTH: Floating Deadlifts, 20RM of day x 3 sets
ACTIVE MOBILITY
1) Hamstring Tack & Floss
2) High Glute Smash
3) Single Leg Hamstring Stretch
4) Barbell Trap Smash
WOD: Perform the following for time: 21 – 15 – 9 reps of the following:
Clusters (clean to thruster, 95/65)
Bar Facing Burpees
COOL DOWN
1) 200m Recovery Walk
2) V Stretch (2-3 minutes relaxed hold)
3) Extra Core: Barbell Roll Outs, 8-10 reps x 3-4 sets
4) Individual Mobility (5-10 minutes of foam rolling, soft tissue work & stretching)