09.28.2020

WARM-UP

1) Bike, 2-minutes forward/backward

2) Wall Bugs & T-Spine Superman’s

3) Sumo Deadlift High Pull Progression

4) Front Squat Bar Warm-Up

STRENGTH: Superset the following for 4 sets:

• Front Squat, 8 reps @ 50/55/60/60%

• Assault Bike Sprint, ME for 20s (MAKE IT A SPRINT!!!!)

ACTIVE MOBILITY

1) Lat & Rear Delt Tack & Floss

2) Front Rack Stretch

3) High Glute Smash

4) Frog Stretch

WOD: Perform a 12-minute AMRAP with the following:

• 4 Sumo Deadlift High Pull (95/65)

• 6 Dips

• 8 Weighted Sit-Ups (25/15lb plate)

COOL DOWN

1) 200m Recovery Walk

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

3) Extra Core: Reverse Hypers, 12 reps x 4 sets

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