09.25.2020

WARM-UP

1) 500m Row

2) Plank with Leg Lift

3) Lateral Mini Band Walk

4) Bear Hug Squat Technique & Practice

STRENGTH: Superset the following for 4-5 sets:

• D Ball Bear Hug Squat, 8-10 reps

• D Ball Bear Hug Carry, 120ft

ACTIVE MOBILITY

1) High Glute Smash

2) Frog and Couch Stretch

3) Pec Smash & Stretch

4) Calf Smash

WOD: Perform a 15-minute AMRAP with the following:

• 250m Row

• 8 Deficit Push-Ups (45/25lb plate)

• 6 Hang Power Snatches (135/95)

• 4 Burpee Box Jumps

COOL DOWN

1) 200m Recovery Walk

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

3) Extra Core: Leg Lifts, 15 reps x 3-4 sets

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