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09.14.2020

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)