07.02.2020

WARM-UP

1) Tabata Row

2) Bird Dog Variations

3) KB Sumo Squat Series

4) Sumo Deadlift Bar Warm-Up

STRENGTH: Sumo Deadlift, 16RM x 3-4 sets

ACTIVE MOBILITY

1) Adductor Smash

2) Russian Baby Maker Stretch & Frog Stretch

3) Hamstring Tack & Floss

4) Single Leg Hamstring Stretch

WOD: Perform the following for time:

• 150 Russian KB Swings (70-80/45-53)

• Every time you break = 10 Box Jumps (22/18”)

COOL DOWN

1) 200m Recovery Walk

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

3) Extra Core: GHD Sit-Ups w/5s Decent, 15-20 reps x 3-4 sets

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