05.21.2020

WARM-UP

1) Tabata Bike

2) Side Plank Variations

3) Cossack Squats

4) Sumo DL Bar Warm-Up

STRENGTH: Floating Sumo Deadlift, 20RM of day x 3 sets

ACTIVE MOBILITY

1) Barbell Adductor Smash

2) Frog & Russian Baby Maker Stretch

3) High Glute Amash

4) Glute Stretch & Low Back Press-Ups

WOD: Perform 2 rounds of the following within the 10-minute cap; rest with time remaining after work is complete.

• 30/25 cals Assault Bike

• 20 Alternating D Ball Cleans (10 R/L, 100/80)

• 10 Target Burpees (6” from OH reach)

COOL DOWN

1) 200m Recovery Walk

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

3) Extra Core: Tabata Hollow Body Holds/Rocks

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