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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)