WARM-UP
1) Cardio Warm-Up, 2-minutes on any machine
2) Mini Band Glute Warm-Up
3) Barbell Back Squat Warm-Up
4) Barbell Adductor & Quad Smash
STRENGTH: Back Squat, 5RM of the day in 6 sets starting @ 50-55%
ACTIVE MOBILITY
1) Frog & Couch Stretch
2) High Glute Smash
3) Lat Smash & Stretch
4) Anterior Ankle Mobilization
WOD: Perform 3 rounds of the following for time:
18/12 calories Bike or Ski
15 Chest to Bar Pull-Ups
12 Overhead Squats (135/95, RX+ 155/105)
COOL DOWN
1) 200m Recovery Walk
2) V Stretch (2-3 minutes relaxed hold)
3) Extra Core: Barbell Roll Outs, 8 x 3-4 sets
4) Individual Mobility (5-10 minutes of foam rolling, soft tissue work & stretching)