01.30.2020

WARM-UP

1) 500m Row (review rowing mechanics)

2) Jump Rope Warm-Up

3) Barbell Good Mornings, 5 reps + Barbell Bent Over Row, 5 reps + Barbell Single Leg RDL, 5 reps R/L

4) Hamstring Tack & Floss

STRENGTH: Floating Sumo Deadlift, 5RM of day

ACTIVE MOBILITY

1) Single Leg Hamstring Stretch

2) Calf & Shin Smash

3) Plantar Surface Smash

4) Calf Stretch

WOD: Perform a 20-minute AMRAP with a partner; score is total reps (DU’s):

P1: 200m Row Sprint, P2: ME reps, DU’s

**REST 1-minute**

P2: 200m Row, P1: ME reps, DU’s

**REST 1-minute**

COOL DOWN

1) Recovery Walk for 2-minutes immediately following WOD

2) Core Work: Tabata L Sit/Knee Tuck Bar Hang

3) Foam Roll (10 passes per area)

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

5) Individual Mobility