07.31.2019

WARM-UP

1) 500m Row

2) KB Pull Over + Glute Bridge, 10 reps

3) KB Sumo Squat Series

4) Sumo DL Warm-Up Sets (5 reps @ 50/55/60%)

ACTIVE MOBILITY A

1) Adductor Smash

2) Weighted Butterfly Stretch

STRENGTH: Sumo Deadlift, 10-minute EMOM, 3-5 reps @ 65-80%

ACTIVE MOBILITY B 1) PVC Pipe 1st Rib & Trap Mobilization

2) Banded Pec & Lat Stretch

WOD: Perform a Tabata style workout with the following (20s On/10s Off – 8X’s):

- Wall Balls (20/14)

- Sumo Deadlift HP (75/55)

- Box Jumps (24/20”)

- Push Press (75/55)

- Row/Ski/Bike for Calories

**NO REST between exercises; 10s transition time

COOL DOWN

1) 200m Recovery Walk following WOD

2) Core Work: GHD Sit-Ups, accumulate 75 reps in as few sets as possible

3) Foam Roll (10 passes per area)

4) V Stretch, 2-3 minutes