WARM-UP
1) 500m Row
2) Side Plank Variations
3) Glute Warm-Up
4) HSPU Practice
5) Sumo Deadlift Bar Warm-Up
STRENGTH: Sumo Deadlift, 4RM x 6 sets
ACTIVE MOBILITY
1) Adductor Smash
2) Weighted Butterfly Stretch
3) Hamstring Tack & Floss
4) Single Leg Hamstring Stretch
WOD: Perform the following for time:
50 Deadlifts (135/95)
50 HSPU
50 Box Jumps
50 One Arm DB Thruster (25 R/L, 50/35)
COOL DOWN
1) 200m Recovery Walk
2) V Stretch (2-3 minutes relaxed hold)
3) Extra Core: GHD Sit-Ups, 25 reps x 3-4 sets
4) Individual Mobility (5-10 minutes of foam rolling, soft tissue work & stretching)