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WARM-UP
1) 500m Row
2) KB Pull Overs
3) KB Squat, Deadlift, Bent Over Row & Carry Warm-Up (front rack squat, KB swings, KB deadlift, KB bent over row, KB rack & suitcase carry)
4) Hamstring Tack Floss
STRENGTH: Superset the following for 4-5 sets:
One Arm KB Bent Over Row, 8-10 reps
KB Suitcase Carry, 120ft
**Doing both sides = 1 Set
ACTIVE MOBILITY
1) Glute Smash
2) Hamstring Stretch
3) Lat Smash
4) Front Rack Stretch
WOD: Perform a 16-minute EMOM with the following:
MIN 1: Front Squat @ 50% of 1RM, 40s ME reps
MIN 2: Pull-Ups, 40s ME reps
MIN 3: Box Jumps, 40s ME reps
MIN 4: Deadlift @ 50% of 1RM Front Squat, 40s ME reps
COOL DOWN
1) 200m Recovery Walk
2) V Stretch (2-3 minutes relaxed hold)
3) Extra Core: Cauldrons, 10 reps R/L x 3-4 sets
4) Individual Mobility (5-10 minutes of foam rolling, soft tissue work & stretching)