05.14.2019

WARM-UP

1) 500m Row

2) Banded Good Morning’s, 10 reps

3) Single Leg Banded Hip Squat, 10 reps R/L

4) Classic Posterior Chain Floss

STRENGTH: 8 KB Split Squats (per leg) + 8 Barbell Good Morning’s, 5 sets total AHAP

ACTIVE MOBILITY

1) Hamstring Tack & Floss

2) Hip Flexor & Psoas Smash

3) Extended Couch Stretch

4) Trap Smash

WOD: Perform the following for time:

- 100 Strict Ring Rows (RX feet go on a box)

- EMOM 5 Deadlifts @ 225/155 until the work is complete

**Must start with 5 Deadlifts

COOL DOWN

1) Recovery Walk, 100-200m following WOD

2) Core Work: Tabata Style GHD Sit-Ups (20s On/10s Off, 8X’s)

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

4) V Stretch