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WARM-UP
1) 500m Row
2) Pull-Up Warm-Up
3) KB Single Leg RDL & KB Swings
4) Deadlift Bar Warm-Up
STRENGTH: Superset the following for 4-5 sets:
Deadlift, 8 reps @ 50% of 1RM
Deadlift Carry, 60ft
ACTIVE MOBILITY
1) Hamstring Tack & Floss
2) Single Leg Hamstring Stretch
3) Lat Smash
4) High Glute Smash & Frog Stretch
WOD “The Nat”: Perform an 18-minute AMRAP with the following:
Chest to Bar Pull-Ups, 2-4-6-8-10 reps….
Back Squat @ 65% of 1RM,1-2-3-4-5 reps….
COOL DOWN
1) 200m Recovery Walk
2) V Stretch (2-3 minutes relaxed hold)
3) Extra Core: Barbell Roll Outs, 8-10 reps x 3-4 sets
4) Individual Mobility (5-10 minutes of foam rolling, soft tissue work & stretching)