WARM-UP
1) 500m Row
2) Plank Variations
3) Single Leg RDL
4) Deadlift Warm-Up
STRENGTH: Superset the following for 4 sets:
Deadlift, 8 reps @ 50-60%
Row Sprint, 200/150m
ACTIVE MOBILITY
1) Glute & Hamstring Smash
2) Single Leg Hamstring Stretch
3) Lat Smash & Stretch
4) Frog Stretch
WOD: Perform 5 rounds of the following for time:
15 Wall Balls (20/14)
12 Toes to Rings
9 Alternating One Arm Devils Press (50/35)
COOL DOWN
1) 200m Recovery Walk
2) V Stretch (2-3 minutes relaxed hold)
3) Extra Core: Side Plank with One Arm Rotational Reach, 12 R/L x 3-4 sets
4) Individual Mobility (5-10 minutes of foam rolling, soft tissue work & stretching)