06.17.2019

WARM-UP

1) Dynamic Running Warm-Up

2) Front Squat Bar Warm-Up (5 reps each)

- Reverse Grip FS (bar on back, full front rack grip)

- Frankenstein Squats

- Tempo FS (5s down, stand fast)

- 1 ¼ FS

3) Sumo Squat Stretch or Russian Babymaker Stretch, accumulate 60s

ACTIVE MOBILITY A

1) Rear Delt/Lat Tack & Floss

2) Banded Super Front Rack Stretch

STRENGTH: Front Squat, 10-minute EMOM

MIN 1 - 3: 5 reps @ 60/65/70%

MIN 4 – 10: 4 reps @ 75%

ACTIVE MOBILITY B

1) High Glute & Hip Flexor Smash

2) Couch Stretch

WOD: Perform 2 rounds of the following for time: - 800m Run

- 30 Strict Ring Rows

- 30 Thrusters (115/85)

- 30 KTE’s

COOL DOWN

1) 200m Recovery Walk following WOD

2) Core Work: Weighted Side Plank – Tabata Style (25/15) 3) Foam Roll (10 passes per area)

4) V Stretch, 2-3 minutes