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06.01.2020

WARM-UP

1) Jump Rope Warm-Up

2) Hollow Body Holds, 10s + 5 Hollow Rocks – 3X’s

3) Mini Band Glute Series

4) Back Squat Bar Warm-Up

STRENGTH: Back Squat, 18RM of day x 3 sets

ACTIVE MOBILITY

1) Barbell Quad, Adductor & Hip Flexor Smash

2) High Glute Smash

3) Barbell Bubo Pec Smash

4) Calf Smash & Stretch

WOD: Perform the following every 3-minutes for 5 rounds total, with 1-minute REST between rounds:

  • 12 Deadlifts (135/95)

  • 9 Power Cleans (135/95)

  • 6 Power Jerks (135/95)

  • Double Unders, AMRAP with time remaining

  • REST 1-MINUTE following each round

COOL DOWN

1) 200m Recovery Walk

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

3) Extra Core: Tabata V Tucks (20s On/10s Off – 8X’s)

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


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