WARM-UP
1) 250m Row + 200m Run
2) Plank with Alternating Reach
3) PVC Pipe Hip Hinge
4) Sumo Deadlift Bar Warm-Up
STRENGTH: Sumo Deadlift, 2RM of day in 6-8 sets
ACTIVE MOBILITY
1) Pelvic Reset & Low Back Press Ups
2) Hamstring Tack & Floss & High Glute Smash
3) Posterior Chain Floss
4) Pec Smash & Stretch
WOD: Perform the following for time:
1000m Row buy in
Then 4 rounds of….
- 10 Ring Dips
- 15 Box Jumps
- 20 American KB Swings (53/35)
800m Run buy out
COOL DOWN
1) 200m Recovery Walk
2) V Stretch (2-3 minutes relaxed hold)
3) Extra Core: Barbell Cauldrons, 20 reps x 3-4 sets
4) Individual Mobility (5-10 minutes of foam rolling, soft tissue work & stretching)