WARM-UP
1) Dynamic Running Warm-Up (sprint emphasis)
2) Front Squat Bar Warm-Up
3) Barbell Pec Smash
4) Barbell Quad Roll Out
STRENGTH: Superset the following for 4 sets:
Front Squat, 7 reps @ 55/55/60/65%
100m Sprint or Assault Bike, 20s ME sprint (MAKE IT A SPRINT!!!!)
ACTIVE MOBILITY
1) Frog & Couch Stretch
2) Front Rack Stretch
3) Calf Smash
4) Hamstring & Calf Stretch
WOD: Perform each of the following using the Tabata time interval for ME reps (20s On, 10s Off – 8X’s):
Double Unders
American KB Swings (53/35)
Ab Mat Sit-Ups
COOL DOWN
1) 200m Recovery Walk
2) V Stretch (2-3 minutes relaxed hold)
3) Extra Core: Back Extensions with a Row, 12-15 reps x 3-4 sets
4) Individual Mobility (5-10 minutes of foam rolling, soft tissue work & stretching)