WARM-UP
1) 500m Row
2) KB Pull Over with Glute Bridge
3) KB Sumo Squat Series
4) Barbell Sumo Deadlift Warm-Up
STRENGTH: Superset the following for 4 sets:
Sumo Deadlift, 8 reps @ 50/55/60/60%
Row, 150m sprint (MAKE IT A SPRINT!!!!)
ACTIVE MOBILITY
1) Adductor Smash
2) Weighted Butterfly Stretch
3) PVC Pipe 1st Rib & Trap
4) PVC Pipe Front Rack Stretch
WOD: Perform 5 rounds of the following for time; work for 2-minutes, rest for 1-minute until the work is complete. Each round must be done unbroken (3 Burpee Over Bar Penalty for breaking):
12 Deadlifts (135/95)
9 Hang Power Cleans (135/95)
6 Shoulder to Overhead (135/95)
COOL DOWN
1) 200m Recovery Walk
2) V Stretch (2-3 minutes relaxed hold)
3) Extra Core: Barbell Cauldrons, 20 reps x 3-4 sets
4) Individual Mobility (5-10 minutes of foam rolling, soft tissue work & stretching)