08.28.2020

WARM-UP

1) Pull Over’s w/Plate

2) Glute Mini Band Warm-Up

3) Barbell Back Squat Warm-Up

4) Barbell Quad Smash

STRENGTH: Back Squat, 1RM (5 reps @ 50%, 4 reps @ 60%, 3 reps @ 70%, 2 reps @ 80%, 1 rep @ 90%.... continue with 1 rep until failure)

ACTIVE MOBILITY

1) Glute Smash

2) Frog & Couch Stretch

3) Pec Smash & Rear Delt Tack & Floss

4) Front Rack Stretch

GIRLS WOD “Jackie”: Perform the following for time:

• 1000m Row

• 50 Thrusters (45/35)

• 25 Pull-Ups

COOL DOWN

1) 200m Recovery Walk

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

3) Extra Core: Russian Twist, 15 reps R/L x 3-4 sets

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