02.08.2021

WARM-UP

1) 500m Row

2) Hamstring Curls w/Plates, 20 reps

3) Barbell Deadlift Warm-Up, 5 reps each (Wide Stance Good Mornings, Single Leg RDL, Tempo Deadlift)

4) Barbell Hamstring Tack & Floss (use rack w/bar height around mid-thigh)

STRENGTH: Deadlift, 3RM in 6-8 sets starting at 50% for 5 – 7 reps

ACTIVE MOBILITY

1) Banded Hamstring Stretch

2) High Glute Smash

3) Glute Stretch & Low Back Press-Ups

4) Calf Smash

WOD: Perform 3 rounds of the following for time:

- 50 KB Goblet Push Back Lunges (53/35, 25 R/L)

- 500/400m Ski

- 25 Box Jump Overs

COOL DOWN

1) 200m Recovery Walk

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

3) Extra Core: Tabata Flutter Kick, 20s On/10s Off – 8X’s

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