02.11.2020

WARM-UP

1) 500m Row

2) Jumping & Landing Warm-Up

3) KB Swing Technique & Practice

4) Hamstring Tack & Floss

ACTIVE MOBILITY

1) Calf Smash

2) Hamstring & Calf Stretch

3) Pec Smash

4) Banded Elbow Bully

WOD: Perform a 25-minute AMRAP with the following:

• 1500m Row buy-in

• Then AMRAP with time remaining:

• 10 Deficit Push-Ups (hands on 45lb plate)

• 10 Box Jumps

• 10 Russian KB Swings (53/35)

COOL DOWN

1) Recovery Walk for 2-minutes immediately following WOD

2) Core Work: KB Half Get-Up, 10 reps R/L for 3-4 sets

3) Foam Roll (10 passes per area)

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

5) Individual Mobility