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WARM-UP
1) Double Under Practice, 3 minutes
2) KB Pull Over + Glute Bridge, 10 reps
3) KB Sumo Squat Series, 5-10 reps
4) Front Squat Bar Warm-Up (5 reps each – 2 sets)
- Frankenstein Squat
- 3 Position Pause FS (above, at, below parallel)
- 1 & ¼ Front Squats
5) Lat Smash + T-Spine
STRENGTH: Front Squat, 5RM of the day in 4-6 sets
ACTIVE MOBILITY
1) Front Rack Stretch
2) Walk Out Series: Down Dog/Press Up/Spider Stretch
3) Anterior Ankle Mobilization
4) Calf Smash + Calf Stretch
WOD: Perform a 14-minute alternating EMOM with the following:
EVEN MIN: 3 Front Squats + 2 Push Press + 1 Thruster @ 65-70% of 5RM
ODD MIN: ME reps, Double Under’s
COOL DOWN
1) 100m Recovery Walk (immediately following WOD)
2) CORE WORK: Strict KTE’s, 5 reps + Kipping KTE’s, 10 reps for 3-4 sets
3) Foam Roll (10 passes per area, starting with the back & working down to calfs/shins)
4) STATIC STRETCH OF THE DAY: Frog Stretch