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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