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10.09.2020

WARM-UP

1) 500m Row

2) KB Pull Over with Glute Bridge

3) KB Sumo Squat Series

4) Barbell Sumo Deadlift Warm-Up

STRENGTH: Superset the following for 4 sets:

  • Sumo Deadlift, 8 reps @ 50/55/60/60%

  • Row, 150m sprint (MAKE IT A SPRINT!!!!)

ACTIVE MOBILITY

1) Adductor Smash

2) Weighted Butterfly Stretch

3) PVC Pipe 1st Rib & Trap

4) PVC Pipe Front Rack Stretch

WOD: Perform 5 rounds of the following for time; work for 2-minutes, rest for 1-minute until the work is complete. Each round must be done unbroken (3 Burpee Over Bar Penalty for breaking):

  • 12 Deadlifts (135/95)

  • 9 Hang Power Cleans (135/95)

  • 6 Shoulder to Overhead (135/95)

COOL DOWN

1) 200m Recovery Walk

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

3) Extra Core: Barbell Cauldrons, 20 reps x 3-4 sets

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