01.17.2020

WARM-UP

1) 800m Assault Bike

2) Jump Rope Warm-Up

3) Scap Pull-Ups + Kipping + KTE’s + T2B

4) KB Sumo Squat Series

5) Sumo Deadlift Warm-Up Sets @ 40/45/50%

STRENGTH: Sumo Deadlift, 5RM of day

ACTIVE MOBILITY

1) Adductor Smash

2) Frog Stretch

3) Lat Smash

4) Banded Lat Stretch

WOD: Perform 8 rounds of the following for time:

• 5 Sumo Deadlift High Pull (135/95)

• 10 Toes to Bar

• 20 Double Under’s

COOL DOWN

1) Recovery Walk for 2-minutes immediately following WOD

2) Core Work: Turkish Get-Ups, accumulate 20 reps R/L in as few sets as possible

3) Foam Roll (10 passes per area)

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

5) Individual Mobility