WARM-UP
1) 250m Ski, 250m Row, 1-minute on Bike
2) Barbell Deadbugs
3) Barbell Hip Thrust
4) Barbell Thruster Warm-Up
5) Barbell Quad Smash
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 & Glute Smash
2) Couch Stretch
3) Lat Smash
4) Front Rack Stretch
WOD: Perform 7 rounds of the following for time:
7 Strict Ring Rows (feet on box)
7 Thrusters (95/65)
7 calories on machine (must rotate through all 3 machines)
COOL DOWN
1) 200m Recovery Walk
2) V Stretch (2-3 minutes relaxed hold)
3) Extra Core: V Tucks, 15 reps x 3-4 sets
4) Individual Mobility (5-10 minutes of foam rolling, soft tissue work & stretching)