WARM-UP
1) 500m Row
2) Plank with Alternating Reach
3) T-Spine Superman’s
4) Deadlift Bar Warm-Up
STRENGTH: Deadlift, 10RM x 4 sets
ACTIVE MOBILITY
1) Hamstring Tack & Floss
2) Glute Smash
3) Hamstring Stretch
4) Pec Smash
Partner WOD: Perform a 20-minute AMRAP with a partner (you go, I go):
8 American KB Swings (53/35)
6 Deficit Push-Ups (45/25lb plates)
4 Box Jump Overs
COOL DOWN
1) 200m Recovery Walk
2) V Stretch (2-3 minutes relaxed hold)
3) Extra Core: 5 KTE’s + 5 Toes to Bar x 3-4 sets
4) Individual Mobility (5-10 minutes of foam rolling, soft tissue work & stretching)