WARM-UP
1) 250m Row + 250m Ski
2) Hollow Body & Hollow Arch Holds
3) Scap Pull-Ups & Kipping
4) Negative Pull-Ups
STRENGTH: Weighted Pull-Up w/10s hold, 3RM x 5-6 sets
ACTIVE MOBILITY
1) Lat Smash & T-Spine Extensions
2) Hollow Arch Stretch
3) Banded Lat Stretch
4) Calf Smash & Calf Stretch
WOD: Perform an 18-minute AMRAP with the following:
16 KTE’s
60ft Plate Push (45lb)
8 Plate Burpees
60ft Plate Push
Every 3-minutes 200m Med Ball Bear Hug Run
COOL DOWN
1) 200m Recovery Walk
2) V Stretch (2-3 minutes relaxed hold)
3) Extra Core: Tabata V tucks, 20s On/10s Off – 8X’s
4) Individual Mobility (5-10 minutes of foam rolling, soft tissue work & stretching)