WARM-UP
1) 500m Row
2) Barbell Deadbugs & Hip Thrust
3) Barbell Back Squat Warm-Up
4) Barbell Adductor & Quad Smash
STRENGTH: Back Squat, 3RM of day in 4-6 sets starting at 55-60% of 1RM
ACTIVE MOBILITY
1) Frog Stretch
2) Glute & Hamstring Smash
3) Lat & Pec Smash
4) Banded Lat & Pec Stretch
WOD: Perform the following for time:
-150 American KB Swings (53/35, RX+70/45)
- Every break = 5 Strict Pull-Ups + 10 Push-Ups + 15 Air Squats (RX+ Weighted Cindy)
COOL DOWN
1) 200m Recovery Walk
2) V Stretch (2-3 minutes relaxed hold)
3) Extra Core: GHD Barbell Get-Ups, 10-12 reps x 3-4 sets
4) Individual Mobility (5-10 minutes of foam rolling, soft tissue work & stretching)