02.14.2020

WARM-UP

1) 500m Row

2) RKC Plank, 10s squeeze/5s rest – 3X’s

3) Single Leg PVC Pipe Hip Hinge, 5 reps R/L

4) Hamstring Tack & Floss

STRENGTH: Deadlift, MAX OUT!!!!

ACTIVE MOBILITY

1) Single Leg Hamstring Stretch

2) High Glute Smash

3) Pec & Lat Smash

4) Banded Pec & Lat Stretch

WOD: “Diane” Perform the following for time: 21 – 15 – 9 reps of ….

• Deadlift (225/155)

• HSPU

COOL DOWN

1) Recovery Walk for 2-minutes immediately following WOD

2) Core Work: Side Plank w/OH Reach, 15 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