09.03.2019

WARM-UP

1) StarFish Side Plank

2) Mini Band Glute Warm-Up

3) Barbell Back Squat Warm-Up

4) KB Sumo Squat Series

5) Barbell Quad Smash

STRENGTH A: Back Squats @ 50%, 20s On/20s Off – 8X’s

ACTIVE MOBILITY

1) High Glute Smash

2) Couch Stretch

STRENGTH B: Back Squat Hold @ 80%+, 20s On/10s Off – 8X’s

ACTIVE MOBILITY

3) Pec & Lat Smash

4) Banded Pec & Lat Stretch

WOD: Perform a 15-minute AMRAP with the following:

• 3 Med Ball Weighted Pull-Ups (20/14)

• 6 Med Ball Push-Ups

• 9 Med Ball OH Push Back Lunges (20/14)

COOL DOWN

1) 100-200m Recovery Walk

2) Core Work: Hollow Body Rock/Hold, Tabata Style

3) Foam Roll (10 passes per area)

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