WARM-UP
1) 500m Row
2) Bird Dogs with Plate
3) Sliding Hamstring Curls with Plates
4) Sliding Lunges with Plates
STRENGTH: Superset the following for 4-5 sets:
DB Rear Elevated Split Squats, 10 R/L
Plate Carry, AHAP – 120ft
ACTIVE MOBILITY
1) Hip Flexor Smash
2) Couch Stretch
3) Lat Smash
4) Banded Lat Stretch
WOD: Perform the following for time:
40 – 30 – 20 reps of Toes to Bar
20 – 15 – 10 calories on Assault Bike
COOL DOWN
1) 200m Recovery Walk
2) V Stretch (2-3 minutes relaxed hold)
3) Extra Core: Weighted Back Extensions, 12 reps x 3-4 sets
4) Individual Mobility (5-10 minutes of foam rolling, soft tissue work & stretching)