08.24.2020

WARM-UP

1) 400m Run

2) OHS & Rope Climb Warm-Up

3) KB Sumo Squat Series

4) Sumo Deadlift Warm-Up

STRENGTH: Sumo Deadlift, 1RM

ACTIVE MOBILITY

1) Adductor Smash

2) Weighted Butterfly Stretch

3) 1st Rib & Trap

4) Lat Stretch

WOD: Perform 3 rounds of the following 3-minute AMRAP with 1-minute REST between rounds; pick up where you leave off with the OHS:

• 1-2-3-4-5-6-7-8-9-10 OHS (95/65)

• 1 Rope Climbs

COOL DOWN

1) 200m Recovery Walk

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

3) Extra Core: Weighted Plank with Alternating Reach, 12 R/L x 3-4 sets

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