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WARM-UP
1) Tabata Row
2) Alternating Low Bears
3) Glute Warm-Up
4) Back Squat Bar Warm-Up
STRENGTH: Pause Back Squat (3s in bottom), 6RM x 5 sets
ACTIVE MOBILITY
1) Adductor Smash
2) High Glute Smash
3) Classic Posterior Chain & Hip Extension Stretch
4) IT Band Smash & Stretch
WOD: Perform a 16-minute alternating EMOM with the following:
MIN 1: 5 D Ball Med Ball Cleans (100/80) + 60ft D Ball Shoulder Carry
MIN 2: 10 D Ball Walking Lunges (5 R/L, 100/80) + 60ft D Ball Bear Hug Carry
COOL DOWN
1) 200m Recovery Walk
2) V Stretch (2-3 minutes relaxed hold)
3) Extra Core: Side Plank with Leg Lift, 15-20 reps R/L x 3-4 sets
4) Individual Mobility (5-10 minutes of foam rolling, soft tissue work & stretching)