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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)