08.26.2019

WARM-UP

1) Low Bear’s, 10 R/L

2) Lateral Banded Glute Walks, 10 reps R/L

3) Front Squat Warm-Up

4) Front Rack Stretch

STRENGTH A: Front Squat, @ 50% (20s On/20s Off, 8X’s)

ACTIVE MOBILITY

1) High Glute Smash

2) Couch Stretch

STRENGTH B: Front Rack Hold, Tabata Style @ 80%

ACTIVE MOBILITY

3) Lat Smash + Lat Stretch

4) Calf Smash + Calf Stretch

WOD: Perform a 16-minute AMRAP with the following:

COOL DOWN

1) 100-200m Recovery Walk

2) Core Work: V Up’s, 12-15 rep x 3-4 sets

3) Foam Roll (10 passes per area)

4) V Stretch (2-3 minutes, relaxed hold)

NO LIMIT