07.30.2020

WARM-UP

1) 200m Run & Jump Rope Warm-Up

2) KB Pull Overs

3) Single Leg KB RDL

4) One Arm KB Swings

STRENGTH: Deadlift, 6RM of day x 5 sets

ACTIVE MOBILITY

1) Hamstring Tack & Floss

2) Glute Smash

3) Single Leg Hamstring Stretch

4) Calf Smash

WOD: Perform an 18-minute AMRAP with the following:

COOL DOWN

1) 200m Recovery Walk

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

3) Extra Core: KTE’s, accumulate as many reps as possible in 3-minutes

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

NO LIMIT