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WARM-UP
1) 200m Run & Jump Rope Warm-Up
2) KB Pull Overs
3) Single Leg KB RDL
4) One Arm KB Swings
STRENGTH: Deadlift, 6RM of day x 5 sets
ACTIVE MOBILITY
1) Hamstring Tack & Floss
2) Glute Smash
3) Single Leg Hamstring Stretch
4) Calf Smash
WOD: Perform an 18-minute AMRAP with the following:
10 Ring Push-Ups
20 One Arm KB Swings (53/35, 10 R/L)
30 Double Unders
Every 3-minutes Run 200m
COOL DOWN
1) 200m Recovery Walk
2) V Stretch (2-3 minutes relaxed hold)
3) Extra Core: KTE’s, accumulate as many reps as possible in 3-minutes
4) Individual Mobility (5-10 minutes of foam rolling, soft tissue work & stretching)