MOBILITY
Foam Rolling: Thoracic + Lats (Upper Back) – 2:00 Total (Video)
Pectoral Mash (chest) – 1:00 each side (Video)
Foam Rolling – Quads and Adductors – 2:00
Couch Stretch – 2:00 Each Leg (Video)
Pigeon Pose – 2:00 each side (Video)
ACTIVATION
250 Meter Row, 5 Good Mornings (empty bar) + 10 Pushups + 15 Air Squats
250 Meter Row, 5 Walkouts(Video) + 10 Deadlifts (empty bar)
250 Meter Row, 10 Wallballs
Rest 2:00, and build to a light deadlift (~75% of your Part #1 weight)
7 Wallballs, directly into:
2 Rounds:
3 Deadlifts + 3 Barbell Facing-Burpees
WOD
“Frank the Tank”
AMRAP 5:
50 Wall Ball Buy-In
12 Deadlifts (135/95)
12 Lateral Barbell Burpees
Rest 5:00
AMRAP 5:
35 Wall Ball Buy-In
9 Deadlifts (155/105)
9 Lateral Barbell Burpees
Rest 5:00
AMRAP 5:
20 Wall Ball Buy-In
6 Deadlifts (185/135)
6 Lateral Barbell Burpees