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WARM-UP
1) Starfish Side Planks, 20s R/L - 3X’s total
2) Superman hold – Hands BH Head, 10s hold + 10s rest – 3X’s
3) Front Squat Barbell Warm-Up (5 reps each)
- Frankenstein Tempo Front Squats
- 2-Pause Front Squats, Pause Above & Below Parallel
- 1 ¼ Front Squats
- Tempo FS (5s down/5s up)
4) Barbell Pec Smash with Rear Delt Tack & Floss
STRENGTH: Front Squat, 10 reps @ 50-55% + 200m Row/30s Bike Sprint - 4 sets
ACTIVE MOBILITY (90s per area)
1) Front Rack Stretch
2) Weighted Butterfly Stretch
3) Tricep & Bicep Smash
4) Scap Scrub + Banded Elbow Bulley
WOD: Perform the following for time:
25 Burpees
50 Kipping Ring Rows – Feet on Box
25 Burpees
50 Wall Balls (20/14)
25 Burpees
50 Barbell OH Push Back Lunges (65/45, 25 R/L)
COOL DOWN 1) 100m Walk
2) Foam Roll (10 passes per area)
3) Core Work: Front Rack hold with Safety Rack, 30s x 4 sets @ 105-110% of 1RM
4) Banded Supine Hamstring/Calf Stretch