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WARM-UP
1) Tabata Row
2) Bird Dog Variations
3) KB Sumo Squat Series
4) Sumo Deadlift Bar Warm-Up
STRENGTH: Sumo Deadlift, 16RM x 3-4 sets
ACTIVE MOBILITY
1) Adductor Smash
2) Russian Baby Maker Stretch & Frog Stretch
3) Hamstring Tack & Floss
4) Single Leg Hamstring Stretch
WOD: Perform the following for time:
150 Russian KB Swings (70-80/45-53)
Every time you break = 10 Box Jumps (22/18”)
COOL DOWN
1) 200m Recovery Walk
2) V Stretch (2-3 minutes relaxed hold)
3) Extra Core: GHD Sit-Ups w/5s Decent, 15-20 reps x 3-4 sets
4) Individual Mobility (5-10 minutes of foam rolling, soft tissue work & stretching