WARM-UP
1) Tabata Assault Bike (20s Forward/10s Backward – 8X’s)
2) Plank with Alternating Reach, 10 R/L
3) Med Ball Hamstring Curls, 20 reps
4) PVC Pipe Hip Hinge, 10 reps
STRENGTH: Deadlift, 18RM x 3 sets
ACTIVE MOBILITY
1) Hamstring Tack & Floss
2) High Glute Smash
3) Single Leg Hamstring Stretch
4) Pec & Tricep Smash
WOD: Perform a 20-minute AMRAP using the following:
20 DB Box Step-Ups (10 R/L, 50/35)
15 Sumo Deadlift High Pull (95/65)
10 Ring Dips
COOL DOWN
1) 200m Recovery Walk
2) V Stretch (2-3 minutes relaxed hold)
3) Extra Core: KTE’s, accumulate 50 reps in as few sets as possible
4) Individual Mobility (5-10 minutes of foam rolling, soft tissue work & stretching)