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)