06.22.2020

WARM-UP

1) Tabata Row

2) Mini Band Dead Bugs

3) Mini Band Glute Warm-Up

4) Back Squat Bar Warm-Up

STRENGTH: Back Squat, 16RM x 3-4 sets

ACTIVE MOBILITY

1) High Glute Smash

2) Hip Flexor Smash

3) Frog & Couch Stretch

4) Calf Smash & Stretch

WOD: Perform 5 rounds of the following with 1-minute REST between; within 3-minutes complete:

• 400m Run

• ME reps, Wall Balls with time remaining (20/14)

COOL DOWN

1) 200m Recovery Walk

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

3) Extra Core: Turkish Get-Ups, accumulate 20 reps split b/w arms

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