WARM-UP
1) Wall Bugs, 10 reps R/L
2) T-Spine Superman’s, 10 reps with a 5s hold
3) Single-Leg Glute Bridge, 10 reps R/L – 2X’s
4) 3 Types of Air Squats: 10 reps each, X2
5) Quad & Hip Flexor Smash
SKILL DAY: Hip Clean to Press & Sumo Deadlift High Pull
ACTIVE MOBILITY
1) Lat, Tricep & Forearm Smash
2) Banded Pec & Lat Stretch
3) Barbell Calf Smash
4) Banded Posterior Chain Floss + Banded Hip Extension
WOD: Perform 3 rounds of the following sequence:
MIN 0 – 1: D Ball Squats, ME reps (AHAP)
MIN 1 – 2: Sumo DL High Pull, ME reps (75/55)
MIN 2 – 3: Box Jumps, ME reps
MIN 3 – 4: Hip Clean to Press, ME reps (75/55)
MIN 4 – 5: Row for Calorie, ME cals
MIN 5 – 6: REST
COOL DOWN
1) 100m Walk
2) Core Work: Reverse Hyper’s, 15 reps x 3-4 sets
3) Foam Roll (10 passes per area, start with the t-spine & work your way down)
4) Static Stretch of the Day: V Stretch