MOBILITY

Banded Hamstring Stretch: 1-2 Minutes Each Side

Videohttps://youtu.be/PzAKnSyF8gA

Child’s Pose on Box: 1 Minute

Videohttp://youtu.be/8MBTirDrBGA

Table Top Stretch – 2 Minute Hold

Videohttps://www.youtube.com/watch?v=I3JmIgah28M

ACTIVATION

400-300-200-100

Meter Run

After Each Run:

5 Burpees

10 Slow Air Squats

10 Banded Good Mornings Video

Barbell Warmup

5 Good Mornings

5 Back Squats

5 Elbow Rotations

5 Strict Press & Reach

5 Romanian Deadlifts

5 Front Squats

Sttength

Romanian Deadlift

Build to a Heavy Set of 5

STIMULUS

• Building to a heavy set of 5, resting 2:00 between

• Start in the range of ~35-40% of your 1RM Deadlift

• Starts at the top (deadlift the bar to extension)

• Maintain a slight bend in the knees and slowly send the hips as far back as you back without sacrificing back position

• Lower the bar towards the floor with two standards:

   – Go only as low as our positioning allows (if back rounds, we’ve gone too far)

   – Bar does not touch the ground”

WOD “Go Fish”

1,000 Meter Row

Directly into…

3 Rounds:

21 Deadlifts (185/135) 135/95

15 Lateral Barbell Burpees

9 Push Jerks (185/135)135/95

HOME  WOD

“Strict Nicole”

AMRAP 20:

400 Meter Run

Max Strict Pull-Ups

“Strict Nicole” (No equipment version)

AMRAP 20:

400 Meter Run

20 Jumping Lunges