1. Core Temp:
a. 3:00-5:00 minute light jog
2. Soft Tissue:
a. Roll – Ham/ Glute/ IT/ Qaud/ Calf/ Lat
3. Mobility/ Dynamic Flex:
a. Super Lunge 5xE
b. Ankle Walk + Ankle Circles: 4×20 yds + 10 circles each direction
c. Active Pigeon or Z Stretch: 30 sec E
d. Pec Minor on Box (sliding shoulders fwd/bwd): 30 sec E
e. Straight Leg March: 5xE
4. Activation Series: 2 Rounds
a. Wall Slides x 10
b. Glute Bridge: 10x
c. Air Squat 10x
d. Plank: 30-60 sec
Strength:
Back Squat: 5 x 5 @ 75% – Every 2 minutes
MetCon:
1. ? or ? (athletes choice)
REST 5:00
Then…
12, 9, 6
– Squat Clean 205/135
– Deficit HSPU (4″/2″)
Recovery
– Roll Quad
– Couch Stretch
– Banded Lat