01.22.2021

WARM-UP

1) 500m Row

2) Bird Dog Variations

3) Hamstring Curls

4) Deadlift Bar Warm-Up

STRENGTH: Floating Deadlift, 3RM in 6-8 sets starting @ 50%

ACTIVE MOBILITY

1) Hamstring Tack & Floss

2) High Glute Smash

3) Low Back Press-Ups & Glute Stretch

4) Single Leg Hamstring Stretch

PARTNER WOD: Perform 20 rounds of the following for time, you do a round – I do a round (each person does 10 rounds):

- 12 Russian KB Swings (53/35)

- 9 Thrusters (95/65)

- 6 Box Jumps

COOL DOWN

1) 200m Recovery Walk

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

3) Extra Core: Toes to Bar, accumulate 30-40 reps in as few sets as possible

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