1. Core Temp:
a. 2:00 Run, Ride or Row
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. Straight Leg March: 5xE
4. Activation Series: 2 Rounds
a. KB Hip Hinge x 10
b. Straight Arm Lat Pulldown x 10
c. Air Squat 10x
d. Plank: 30

Strength
Deadlift: 5 x 5 AHAP Every 3:30

MetCon: 10:00 AMRAP
– 5 S2OH @ 155/ 105
– 20 AbMat Sit Ups
– 300m Row

Recovery
– Seated Straddle (with band)
– Super Stretch
– Twisted Cross