07.16.2020

WARM-UP

1) 500m Row

2) Plank with Alternating Reach

3) T-Spine Superman’s

4) Deadlift Bar Warm-Up

STRENGTH: Deadlift, 10RM x 4 sets

ACTIVE MOBILITY

1) Hamstring Tack & Floss

2) Glute Smash

3) Hamstring Stretch

4) Pec Smash

Partner WOD: Perform a 20-minute AMRAP with a partner (you go, I go):

• 8 American KB Swings (53/35)

• 6 Deficit Push-Ups (45/25lb plates)

• 4 Box Jump Overs

COOL DOWN

1) 200m Recovery Walk

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

3) Extra Core: 5 KTE’s + 5 Toes to Bar x 3-4 sets

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