11.18.2019

WARM-UP

1) Assault Bike Tabata Style

2) Alternating Low Bear’s, 10 reps R/L

3) Banded Glute Warm-Up

4) Back Squat Bar Warm-Up

STRENGTH: Box Squat, 5RM of day in 5-7 sets; do 2-3 sets with 5RM

ACTIVE MOBILITY

1) T-Spine Extensions & Lat Smash

2) High Glute Smash

3) Frog & Couch Stretch

4) Pec Smash

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

• 21 Double Under’s

• 15 American KB Swings (53/35)

• 9 Push-Ups

COOL DOWN

1) Recovery Walk for 2-minutes immediately following WOD

2) Core Work: Weighted Side Plank, 2-minutes R/L

3) Foam Roll (10 passes per area)

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

5) Individual Mobility