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WARM-UP
1) 2-minutes on machine
2) KB Pull Over
3) T-Spine Superman’s & Hamstring Curls
4) KB Sumo Squat Series
STRENGTH: Sumo Deadlift, 8RM x 5 sets
ACTIVE MOBILITY
1) Adductor Smash
2) Frog Stretch
3) PVC Pipe 1st Rib & Trap
4) Lat Smash
WOD: Perform the following for time: 21 – 15 – 9 reps of….
Hand Release Deadlift (185/125)
HSPU
Calories on Assault Bike
COOL DOWN
1) 200m Recovery Walk
2) V Stretch (2-3 minutes relaxed hold)
3) Extra Core: Reverse Hypers, 15 reps x 3-4 sets
4) Individual Mobility (5-10 minutes of foam rolling, soft tissue work & stretching)