05.30.2019

WARM-UP

1) Deadbug w/Pull-Over, 10 reps

2) Mini Band Glute Warm-Up

3) Barbell Thruster Warm-Up

4) PVC 1st Rib & Trap Mob.

STRENGTH: Thruster’s, find a 1-3RM of the day in 6-8 sets

ACTIVE MOBILITY

1) Banded Front Rack Stretch

2) Barbell Tricep Smash

3) High Glute Smash

4) Banded Hip Extension

WOD: Perform 4 rounds of the following 3-minute AMRAP:

- 25/20 calorie row

- ME reps, Thrusters (135/95) w/time remaining

**REST 90s between rounds

COOL DOWN

1) 100m Walk following WOD

2) Core Work: Weighted Back Extensions, 12 reps w/3s pause 3-4 sets

3) Foam Roll (10 passes per area)

4) V Stretch, 3-minutes relaxed hold