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WARM-UP
1) Bike, 2-minutes forward/backward
2) Wall Bugs & T-Spine Superman’s
3) Sumo Deadlift High Pull Progression
4) Front Squat Bar Warm-Up
STRENGTH: Superset the following for 4 sets:
Front Squat, 8 reps @ 50/55/60/60%
Assault Bike Sprint, ME for 20s (MAKE IT A SPRINT!!!!)
ACTIVE MOBILITY
1) Lat & Rear Delt Tack & Floss
2) Front Rack Stretch
3) High Glute Smash
4) Frog Stretch
WOD: Perform a 12-minute AMRAP with the following:
4 Sumo Deadlift High Pull (95/65)
6 Dips
8 Weighted Sit-Ups (25/15lb plate)
COOL DOWN
1) 200m Recovery Walk
2) V Stretch (2-3 minutes relaxed hold)
3) Extra Core: Reverse Hypers, 12 reps x 4 sets
4) Individual Mobility (5-10 minutes of foam rolling, soft tissue work & stretching)