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07.27.2020

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)