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WARM-UP
1) Tall Plank Series, 5 reps each – 2X’s
2) Tempo Push-Ups, 10s down/2s at bottom/fast out, 5 reps
3) Horizontal Shrugs, 5 reps + Inverted Row Hold, 10s – 5X’s
4) Pec Smash
STRENGTH: 5 Weighted Push-Up’s + 5 Weighted Inverted Rows, 5 sets total
ACTIVE MOBILITY
WOD: Perform a 15-minute AMRAP of the following:
- 1 Rope Climb (+1 rep each round)
- 5 Target Burpees (6” from reach)
- 10 KB Snatches (5 R/L, 53/35)
COOL DOWN
1) 100m Walk
2) Core Work: Hanging Knee Tuck or L Hold, 2-minutes accumulated total
3) Foam Roll
4) V Stretch