01.29.2019

WARM-UP

1) Double Under Practice, 3 minutes

2) KB Pull Over + Glute Bridge, 10 reps

3) KB Sumo Squat Series, 5-10 reps

4) Front Squat Bar Warm-Up (5 reps each – 2 sets)

- Frankenstein Squat

- 3 Position Pause FS (above, at, below parallel)

- 1 & ¼ Front Squats

5) Lat Smash + T-Spine

STRENGTH: Front Squat, 5RM of the day in 4-6 sets

ACTIVE MOBILITY

1) Front Rack Stretch

2) Walk Out Series: Down Dog/Press Up/Spider Stretch

3) Anterior Ankle Mobilization

4) Calf Smash + Calf Stretch

WOD: Perform a 14-minute alternating EMOM with the following:

EVEN MIN: 3 Front Squats + 2 Push Press + 1 Thruster @ 65-70% of 5RM

ODD MIN: ME reps, Double Under’s

COOL DOWN

1) 100m Recovery Walk (immediately following WOD)

2) CORE WORK: Strict KTE’s, 5 reps + Kipping KTE’s, 10 reps for 3-4 sets

3) Foam Roll (10 passes per area, starting with the back & working down to calfs/shins)

4) STATIC STRETCH OF THE DAY: Frog Stretch