12.05.2019

WARM-UP

1) Tabata Jog/Run (20s ON, 10s Off – 8X’s)

2) GHD Sit-Up Review & Practice, 2 x 10 reps

3) Barbell Widestance Good Morning’s & Single Leg RDL’s, 15 reps each

4) Hamstring Tack & Floss

STRENGTH: Floating Deadlift, 3RM of day; starting at 50%, use 6-8 sets to work up to 3RM – Do 2 sets with 3RM

ACTIVE MOBILITY

1) Pelvic Reset & Low Back Press-Ups

2) Psoas Smash

3) PVC Pipe 1st Rib & Trap

4) Barbell Tricep & Bicep Smash

WOD: Repeat 2 rounds of the following; 2-minutes REST between rounds:

MIN 0-3: 400m Run, REST with time remaining

MIN 3-4: Rope Climb’s, ME reps in 30s – REST 30s

MIN 4-5: One Arm Russian KB Swings, ME reps - 30s R/L, NO REST (53/35)

MIN 5-6: GHD Sit-Ups, ME reps in 30s – REST 30s

MIN 6-7: One Arm KB Push Press, ME reps - 30s R/L, NO REST (53/35)

MIN 7-9: REST

**SCORE is total rest time remaining after run + total reps for the 4 exercises

COOL DOWN

1) Recovery Walk for 2-minutes immediately following WOD

2) Core Work: L Sit Leg Lifts, 8-10 reps for 3-4 sets

3) Foam Roll (10 passes per area)

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

5) Individual Mobility