05.03.2019

WARM-UP

1) Wall Bugs, 10 reps R/L

2) T-Spine Superman’s, 10 reps

3) Mini Band Glute Warm-Up

4) Barbell Back Squat Warm-Up

5) High Glute Smash

STRENGTH: 12 Back Squats w/KB’s & Bands @ 40-50% of 1RM for 4 sets

ACTIVE MOBILITY

1) Couch & Frog Stretch

2) Adductor Smash

3) Weighted Butterfly Stretch

4) Calf Smash & Calf Stretch

WOD: Perform an EMOM, Death-By style with the following:

MIN 1: 7 Wall Balls (20/14) + 1 Burpee Box Jump (24/20”)

MIN 2: 7 Wall Balls + 2 Burpee Box Jumps

MIN 3: 7 Wall Balls + 3 Burpee Box Jumps….etc. until failure

**Two fails total; REST 1-Minute following each fail

COOL DOWN

1) Recovery Walk, 100-200m following WOD

2) Core Work: Kneeling Lateral Med Ball Throws, Tabata Style

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

4) V Stretch