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WARM-UP
1) Assault Bike, 2-minutes forward/backward
2) Walkouts w/Press Up & Single Leg Hip Hinge, 5 reps each
3) KB Series, 5 reps each for 3 sets (deadlift, russian swing, hang snatch, hang clean)
4) Floating Deadlifts, 50% for 7 reps, 2 sets
STRENGTH: Deadlift, 3RM of day in 5-7 sets; do 2 sets with 3RM
ACTIVE MOBILITY
1) Hamstring Tack & Floss
2) Banded Single-Leg Hamstring Stretch
3) High Glute Smash & Low Back Press-Ups
4) Lat Smash & Stretch
WOD: Tabata Day (20s On, 10s Off – 8X’s)
Sled Push
Toes to Bar
American KB Swings (53/35)
REST 60s between exercises
**SCORE is total reps
COOL DOWN
1) Recovery Walk for 2-minutes immediately following WOD
2) Core Work: Weighted Back Extensions, 15 reps for 3-4 sets
3) Foam Roll (10 passes per area)
4) V Stretch (2-3 minutes, relaxed hold)
5) Individual Mobility