11.13.2018

WARM-UP

1) Dead Bugs, 10s reps R/L

2) Barbell Hip Thrust, 10 reps w/3s pause

3) Tempo DL (5s down), 10 reps @ 50% of 1RM

4) High Glute Smash + Low Back Press Ups

STRENGTH: Deadlift, 8 reps @ 55-60% + 200m Row/30s Bike Sprint - 4 sets

ACTIVE MOBILITY (90s per area)

1) Hamstring Lacrosse Ball Smash

2) Single Leg Hamstring Stretch

3) Pec Smash

4) Banded Pec & Lat Stretch

WOD: For time - 50 laps of a KB Gauntlet Carry (OH/Rack/Farmer, 53/35). 1 Lap = 100ft, Each time you switch hands you must do 1 Burpee for every lap remaining

COOL DOWN

1) 100m Walk

2) Foam Roll (10 passes per area)

3) Core Work: Barbell Cauldrons, 15 R/L – 4 sets total

4) Seated Straddle Stretch