05.28.2019

WARM-UP

1) Tabata Row

2) Wall Bugs, 10 reps R/L

3) T-Spine Superman, 5 reps w/5s hold

4) Glute Bridge w/5s hold, 10 reps

5) Hamstring Tack & Floss

FLEXIBILITY

1) Hamstring & Calf Stretch

2) Banded Hip Distraction

3) Couch Stretch

4) Anterior Ankle Mobilization

SOFT TISSUE

1) Plantar Surface Smash

2) Calf Smash

3) High Glute Smash

4) Psoas Smash

GIRLS WOD: “Annie” Perform the following for time:

50 – 40 – 30 – 20 – 10 reps of….

- Double Under’s

- AbMat Sit-Ups

COOL DOWN

1) 100m Walk following WOD

2) Core Work: Weighted Plank (45/25lb plate), accumulate 2-minutes total

3) Foam Roll (10 passes per area)

4) V Stretch, 3-minutes relaxed hold