No tags yet.
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)