08.31.2020

WARM-UP

1) 500m Row

2) Bird Dogs with Plate

3) Sliding Hamstring Curls with Plates

4) Sliding Lunges with Plates

STRENGTH: Superset the following for 4-5 sets:

• DB Rear Elevated Split Squats, 10 R/L

• Plate Carry, AHAP – 120ft

ACTIVE MOBILITY

1) Hip Flexor Smash

2) Couch Stretch

3) Lat Smash

4) Banded Lat Stretch

WOD: Perform the following for time:

• 40 – 30 – 20 reps of Toes to Bar

• 20 – 15 – 10 calories on Assault Bike

COOL DOWN

1) 200m Recovery Walk

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

3) Extra Core: Weighted Back Extensions, 12 reps x 3-4 sets

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