WARM-UP
1) Dynamic Running Warm-Up
2) Dip Support Hold, 20s On, 10s Off – 3X’s
3) Negative Dips (5s Down/5s Up), 5 reps
4) Pec Smash
STRENGTH: Weighted Dips, 5 reps + Weighted Push-Ups, ME reps (45/25lb plate), 4 super-sets total
ACTIVE MOBILITY
1) Banded Pec & Lat Stretch
2) Barbell Quad Smash
3) Banded Hip Extension
4) T-Spine Extensions
WOD: Every 2-minutes for 10 rounds total:
- 10 Double KB Thrusters (35/53)
- 200m Sprint
** REST with time remaining
COOL DOWN
1) 100m Walk
2) Core Work: Side Plank With OH Reach, 12 reps x 4 sets
3) Foam Roll (10 passes per area, start with the t-spine & work your way down)
4) Static Stretch of the Day: T-Spine Extension Stretch