07.20.2020

WARM-UP

1) Assault Bike, .75 miles

2) Side Plank Variations

3) Mini Band Glute Warm-Up

4) Front Squat Bar Warm-Up

STRENGTH: Front Squat with 3s Decent, 8RM x 4-5 sets

ACTIVE MOBILITY

1) Pec & Rear Delt Smash

2) Front Rack Stretch

3) High Glute & Hamstring Smash

4) Perfect Stretch

WOD: Perform 20 rounds of the following for time:

• 3 Burpees Over Bar

• 2 D Ball Cleans (1 R/L, 100/80)

• 1 Hang Power Clean (70% of 1RM or 135/95)

COOL DOWN

1) 200m Recovery Walk

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

3) Extra Core: GHD Sit-ups, accumulate as many reps as possible in 3-minutes

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