12.21.2020

WARM-UP

1) 250m Ski + 250m Row

2) Hollow Body Hold, Kick to HS & Negative HSPU

3) Deadlift & Front Squat Bar Warm-Up

4) Front Rack Mobility

ACTIVE MOBILITY

1) 1st Rib & Trap

2) Hamstring & Glute Smash

3) Frog & Couch Stretch

4) Lat Stretch

WOD “Naughty & Nice”: Perform a 25-minute AMRAP with the following:

• 12 HSPU

• 12 Deadlifts (155/105)

• 12 Burpees

• 12 Front Squats (155/105)

**At minute 12 do 25 R/L Barbell Push Back Lunges; once finished, pick up where you left off

COOL DOWN

1) 200m Recovery Walk

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

3) Extra Core: Back Extension with DB Row, 15 reps x 3-4 sets

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