03.18.2019

WARM-UP

1) Accumulate 800m by rowing, biking or running

2) Hamstring Curls w/Plate, 5 reps R/L + Weighted Bird Dog, 5 reps R/L – 3 sets

3) Front Squat Bar Warm-Up

4) Pec Smash + Front Rack Stretch

STRENGTH: Dead Front Squats, 5 x 5 sets @ 65-70%

ACTIVE MOBILITY

1) Rear Delt & Lat Smash

2) Banded Elbow Bulley

3) High Glute Smash

4) Weighted Butterfly Stretch

WOD: Perform 2 rounds of the following for time:

- 25 Thrusters (95/65)

- 25 Sumo Deadlift High Pull (95/65)

- 25 Power Jerks (95/65)

- 25 Front Squats (95/65)

**No rack

COOL DOWN

1) Recovery Walk, 100-200m following WOD

2) Core Work: Barbell Roll-Outs, 6-8 reps x 3-4 sets

3) Foam Roll & Soft Tissue Work, 3-5 minutes

4) Frog - Static Stretch, 2 minutes