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WARM-UP
1) Crawling Warm-Up (3-minutes of movement)
- Tall Bear Crawl
- Low Bear Crawl
- Lateral Plank
- Alligator Crawl
- Gorilla Hops
- Crab Walk Forward/backward
2) Hollow Body hold, 20s/10s Press-Up – Repeat for 3 sets
3) Back Squat Barbell Warm-Up (5 reps each)
- Wide Stance Good Morning’s
- Cossack Squats
- Good Morning Back Squats
- PB Lunges
- Jumping Back Squats (full squat, jump, land ¼ squat)
4) High Glute Smash + Russian Babymaker Stretch
STRENGTH: Back Squat, 10 reps @ 50-55% + 200m Row/30s Bike Sprint - 4 sets
ACTIVE MOBILITY (90s per area)
1) KB Hip Flexor & Adductor Smash
2) Frog Stretch
3) Plantar Surface & Calf Smash
4) Standing Calf Stretch with Box
WOD: Perform three rounds of the following 5-minute AMRAP:
- 30 Box Jumps (20/18”)
- Alternating KB Snatches, ME reps with time remaining (53/35)
**1-minute REST between rounds
**SCORE is total # of KB Snatches
COOL DOWN
1) 100m Walk
2) Foam Roll (10 passes per area)
3) Core Work: L Sit hold on Rings, accumulate 2-minutes time total with as few sets as possible
4) V Stretch