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05.19.2020

WARM-UP

1) Tabata Row (accumulate ME distance)

2) Barbell Deadbugs, 10 R/L

3) Power Clean & Front Squat Bar Warm-Up

4) Hip Mobility Series (sumo squat with reach, knee hug to spider stretch)

STRENGTH: Hang Power Clean + Front Squat (1+3)X2-3 reps, 4-6 sets

ACTIVE MOBILITY

1) Rear Delt Tack & Floss

2) Front Rack Stretch

3) High Glute & Hip Flexor Smash

4) Frog & Couch Stretch

WOD: Perform the following for time:

  • 500m Row

  • 100m Farmer Carry (50/35)

  • 50 Wall Balls (20/14)

  • 500m Row

  • 100m Farmer Carry

  • 50 HR Push-Ups

  • 500m Row

  • 100m Farmer Carry

  • 50 American KB Swings (53/35)

COOL DOWN

1) 200m Recovery Walk

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

3) Extra Core: Med Ball Back Extensions, 15 reps x 3-4 sets

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