WARM-UP
1) Ladder Patterns - Jumping Warm-Up
2) KB Bottom’s Up Press + Carry, 10 reps + 50ft Carry
3) Barbell Thruster Warm-up
4) Rear Delt Tack & Floss + Front Rack Stretch
STRENGTH: Thruster, 1RM of the day
ACTIVE MOBILITY (60-90s per area)
1) Tricep Smash
2) T-Spine Extension + T-Spine Extension Hold
3) Quad Smash + Couch Stretch
4) Calf Smash + Calf Stretch
WOD: Perform an 18-minute AMRAP with the following:
- 15 KB OH Presses (53/35)
- 5 Burpees
- 5 Tall Box Jumps (24/20)
- 50ft Broad Jumps
COOL DOWN
1) 100m Walk
2) Core Work: Turkish Get-Up’s, accumulate 10 per arm - AHAP
3) Foam Roll (10 passes per area)
4) V Stretch