06.26.2020

WARM-UP

1) Jump Rope Warm-Up

2) Star Fish Side Plank & Back Extensions

3) PVC Pipe Hip Hinge

4) Wide Stance Good Mornings

STRENGTH: Deadlift, 16RM x 3-4 sets

ACTIVE MOBILITY

1) Hamstring Tack & Floss

2) High Glute Smash

3) Calf Smash

4) Calf Stretch

WOD: Perform the following for time; use the 20s On/10s off time interval, until the work is complete:

• 200 Double Unders

• 100 Alternating One Arm Dumbbell Box Step-Ups (50/35, 50 R/L)

• 50 Inverted Ring Rows

COOL DOWN

1) 200m Recovery Walk

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

3) Extra Core: GHD Sit-Ups, 20 reps x 3-4 sets

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