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10.19.2020

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)