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09.02.2020


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)