WARM-UP
1) Bird Dog Variations, 10 reps R/L
2) Superman Variations, 5-10 reps each
3) Med Ball Clean Progression (5 reps each)
4) Barbell Hamstring Tack & Floss
STRENGTH: Snatch Grip Deadlift, 3 x 6 sets
ACTIVE MOBILITY (90s per area)
WOD: Perform the following for time:
- 800m Run buy in
Then 2 rounds of ….
- 20 Med Ball Cleans (20/14)
- 40 Inverted Rows
- 20 Med Ball Cleans (20/14)
- 40 Push-Ups
Then Run 800m to buy out
COOL DOWN
1) 100m Walk
2) Core Work: Hollow Body Rock’s – Tabata Style (20s On/10s Off – 8X’s)
3) Foam Roll
4) V Stretch, 2 minutes