Warm Up/ Acitivation/ Mobility
1a.) 500 M. Row (x1)
1b.) 15 Air Squat
1c.) 15 Ring Row
1d.) Reverse Lunge w/ Twist + Inverted Toe Touch
1e.) Hawaiin Squat
Sprint:
6 min EMOM
– 100m Stride/ Sprint
Unilateral Strength:
10 Min EMOM
– BB Overhead Lunge: 6xE
– Single Leg RDL: 6xE
WOD:
Barbell Complex:
3 Sets with 2 min rest b/t each 135/85
– 5 Romanian deadlifts
– 5 hang power cleans
– 5 front squats
– 5 push press
– 5 Pendlay rows
ACCESSORY:
Landmine rotations: 3 x 20
Recovery
– Wall Calf
– Pirformis
– Banded Lat/Shoulder
– Roll IT