06.11.2020

WARM-UP

1) Dynamic Running Warm-Up & Speed Ladders

2) Alternating Low Bears

3) Hamstring Curls

4) Good Mornings & Single Leg RDLs

STRENGTH: Deadlift, 16RM of day x 3-4 sets

ACTIVE MOBILITY

1) Hamstring Tack & Floss

2) High Glute Smash

3) Single Leg Banded Hamstring Stretch

4) Calf Smash & Stretch

WOD: Perform the following for time:

• 2 mile Run

• After every lap (200m) do 5 Tall Box Jumps (30/24”) until the work is complete

COOL DOWN

1) 200m Recovery Walk

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

3) Extra Core: V Tucks, 20 reps x 3-4 sets

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