WARM-UP
1) Barbell Clean & OH Press Warm-Up (5 reps each)
- Strict Hip Clean High Pull + Hip Clean High Pull
- Strict Hip Muscle Clean + Hip Muscle Clean
- Hip Muscle Cleans + Press
- Tempo Strict OH Press (5s up/2s lock-out/5s down)
2) Barbell Pec Smash with Rear Delt Tack & Floss
3) Banded Front Rack Stretch
4) Dynamic Running Warm-Up
STRENGTH: Hip Muscle Clean to OH Press, 8 reps + 100m Sprint + 100m Jog – 4 sets
ACTIVE MOBILITY (90s per area)
1) Hamstring Tack and Floss + Glute Smash
2) Couch and Frog
3) Scap Scrub with Single Lacrosse Ball
4) Banded Shoulder or Elbow Bulley
WOD: Tabata Fun Day (20s On, 10s Off – 8 consecutive rounds with 10s between exercises)
- Inverted Row
- KB Dino Lunges (OH 45/30, Rack 53/35) – Switch arms after 4th round
COOL DOWN
1) 100m Walk
2) Foam Roll (10 passes per area)
3) Core Work: Banded Palloff Presses, 10 reps R/L, 4 sets
4) V Stretch, 2-minute relaxed hold