11.19.2019

WARM-UP

1) 500m Row

2) Bird Dogs, 10 reps R/L

3) T-Spine Superman’s

4) Clean Bar Warm-Up

STRENGTH: Hip Clean, 1RM of the day in 6-8 sets; do 2-3 sets with 1RM of day

ACTIVE MOBILITY

1) T-Spine Extensions & Lat Smash

2) High Glute Smash

3) Frog & Couch Stretch

4) Front Rack Stretch

WOD: Death by WOD; 2 fails total:

MIN 1: 1 Clean @ 1RM Hip Clean + 1 Pull-Up

MIN 2: 1 Clean + 2 Pull-Ups

MIN 3: 1 Clean + 3 Pull-Ups…etc. failure

COOL DOWN

1) Recovery Walk for 2-minutes immediately following WOD

2) Core Work: Barbell Roll-Outs, 6-8 reps for 3-4 sets

3) Foam Roll (10 passes per area)

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

5) Individual Mobility