04.05.2020

DAY 1

1) 400m Run or 500m Row

2) Foam Roll (10 passes per area)

3) Forward & Lateral Leg Swings (10-15 reps each)

4) Wall Bugs & Single Leg Glute Bridge, 10 reps R/L

5) Sumo Squat Stretch

SQUAT MOBILITY

1) High Glute Smash (single lacrosse ball)

2) Hip Flexor & Adductor Smash (single lacrosse ball)

3) Couch Stretch (quad & hip flexor)

4) Frog Stretch (adductor)

STRENGTH: Choose 1 of the following below, based on the equipment available.

STRENGTH: Front Squat, 5 reps @ 70/75/80%, 3-5 reps @ 85/85%, 1-3 reps @ 90%

SKILL: Bulgarian Split Squat (use KB/DB if available), 10 reps R/L x 5 sets

WOD 2min Alternating EMOM for 20 min

Start every round w/

20 sec sprint away as far as you can and run back after 20 sec

A: Air Squats Max effort

B: T-push-up Max effort

COOL DOWN

1) 200m Recovery Walk

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

3) Extra Core:

4) Individual Mobility (5-10 minutes of foam rolling, soft tissue work & stretching)