06.15.2020

WARM-UP

1) Jump Rope Warm-Up

2) Plank with Alternating Reach

3) T-Spine Supermans

4) Mini Band Glute Warm-Up

5) Front Squat Bar Warm-Up

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

ACTIVE MOBILITY

1) High Glute & Hip Flexor Smash

2) Lat Smash

3) Front Rack Stretch

4) Frog & Couch Stretch

WOD: Perform the following for time:

• 30 Thrusters (115/80)

• 30 Squat Cleans (115/80)

• EMOM 20 Double Unders

COOL DOWN

1) 200m Recovery Walk

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

3) Extra Core: Leg Lifts with 3s Decent, 12-15 reps x 3-4 sets

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