10.27.2020

WARM-UP

1) 250m Row

2) Plank with Alternating Reach & Glute Bridge

3) Sumo Squat Series

4) KB Single Leg RDL

ACTIVE MOBILITY

1) High Glute Smash

2) Couch Stretch

3) Hamstring Tack & Floss

4) Single Leg Hamstring Stretch

WOD: Perform the following for time:

• 1000m Row

• 80 Wall Balls (20/14) **

• 60 Alternating DB Snatch (53/35) **

• 40 Target Burpees **

• 20 Deadlifts (225/155)**

(**RX+ Wear a weighted vest 20/14)

COOL DOWN

1) 200m Recovery Walk

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

3) Extra Core: Toes to Bar, accumulate 40 reps in as few sets as possible

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