07.23.2020

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)