WARM-UP
1) Plank with Alternating Reach, 10 reps – 2 sets
2) Lateral Banded Glute Walks, 10 steps R/L – 2 sets
3) Barbell Back Squat Warm-Up
4) High Glute Smash + Frog Stretch
STRENGTH: Back Squat, 10 reps + 200m Row Sprint - 4 sets
ACTIVE MOBILITY (90s per area)
1) Double Lacrosse Ball IT Band & Quad Smash
2) Glute Stretch
3) 1st Rib Mobilization
4) Banded Trap Stretch
WOD: 3 rounds for time of:
- 10 KB Snatches, Left Arm (53/35) - 10 One-Arm KB OHS, Left Arm (53/35) - 10 L Pull-Ups
- 10 KB Snatches, Right Arm (53/35) - 10 One-Arm KB OHS, Right Arm (53/35) - 10 L Pull-Ups
COOL DOWN
1) 100m Walk
2) Foam Roll (10 passes per area)
3) Core Work: GHD Sit-Up’s, accumulate 50 reps total in as few sets as possible
4) V Stretch