08.03.2020

WARM-UP

1) 500m Row

2) Pull-Up Warm-Up

3) Front Squat Warm-Up

4) Front Rack Stretch

STRENGTH: 1 ¼ Front Squat, 4RM x 6 sets

ACTIVE MOBILITY

1) Pec Smash w/Rear Delt Tack & Floss

2) Lat Smash

3) Adductor Smash

4) Frog Stretch

WOD: Perform the following for time: 21 – 15 – 9 reps

• Calorie Row

• Sumo Deadlift High Pull (95/65)

• Chest to Bar Pull-Ups

COOL DOWN

1) 200m Recovery Walk

2) V Stretch (2-3 minutes relaxed hold)

3) Extra Core: Turkish Get-Ups, 20 reps total (10 R/L)

4) Individual Mobility (5-10 minutes of foam rolling, soft tissue work & stretching)