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10.05.2020

WARM-UP

1) Bike, 2-minutes forward/backward + 200m Jog

2) Weighted Bird Dogs

3) Hamstring Curls w/Plates

4) Back Squat Bar Warm-Up

STRENGTH: Superset the following for 4 sets:

  • Back Squat, 8 reps @ 50/55/60/60%

  • Assault Bike Sprint, ME for 20s (MAKE IT A SPRINT!!!!)

ACTIVE MOBILITY

1) High Glute Smash

2) Frog Stretch

3) Pec Smash

4) Calf Smash

WOD: Perform the following for time:

  • 800m Run buy in

  • Then 21-15-9 reps of….

  • Alternating KB Cleans (53/35)

  • Ring Push-Ups

  • 800m Run buy out

COOL DOWN

1) 200m Recovery Walk

2) V Stretch (2-3 minutes relaxed hold)

3) Extra Core: Lateral Med Ball Slams, 15 R/L x 3-4 sets

4) Individual Mobility (5-10 minutes of foam rolling, soft tissue work & stretching)


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