WARM-UP
1) 500m Row
2) Barbell Deadbugs & Hip Thrust
3) Barbell Cluster Warm-Up
4) Barbell Back Squat Warm-Up
STRENGTH: Superset the following for 4 sets:
Back Squat, 7 reps @ 55/55/60/65%
Row Sprint, 150m (MAKE IT A SPRINT!!!!)
ACTIVE MOBILITY
1) High Glute Smash
2) Couch & Frog Stretch
3) Pec & Lat Smash
4) Front Rack Stretch
WOD: Perform the following for time:
30 Barbell Clusters (135/95)
Every minute on the minute do 3 Bar Facing Burpees
**Start with Burpees
COOL DOWN
1) 200m Recovery Walk
2) V Stretch (2-3 minutes relaxed hold)
3) Extra Core: Barbell Roll Outs, 8-10 reps x 3-4 sets
4) Individual Mobility (5-10 minutes of foam rolling, soft tissue work & stretching)