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WARM-UP
1) Dynamic Running Warm-Up (focus on jumping/landing exercises)
2) Light Weight Shoulder Series (2.5-5lb plate), 5 reps each
3) Review Turkish Get-Up Sequence
4) 1st Rib & Trap Mobilization
SKILL WOD: Perform 4 rounds of the following; 1 round = unbroken reps + carry on one arm for each side (R/L) – use ascending weight per set:
- 2 Turkish Get-Up’s on Right + KB OH Carry on Right, 60ft
- 2 Turkish Get-Up’s on Left + KB OH Carry on Left, 60ft
ACTIVE MOBILITY (5-minutes of REST & mobility)
1) Plantar Surface Smash
2) Calf Smash
3) Banded Calf, Hamstring, IT Band Stretch
WOD: Complete Parts A, B, & C within the allotted time:
Part A) Using a 3-minute running clock, run 400m; REST w/time remaining
Part B) At minute 3, perform 4 rounds of the time interval 30s On/30s Rest (12 minutes total):
- Row or Bike, ME calories for 30s/30s REST
- Double Under’s, ME reps for 30s/30s REST
- Burpees, ME reps for 30s/30s REST
Part C) At minute 15 , run another 400m within a 3-minute interval (clock stops at minute 18)
**SCORE is time left after 400m run(s) + reps/calories
COOL DOWN
1) 100m Recovery Walk (immediately following WOD)
2) CORE WORK: Alternating Tabata (20s On/10s Off) using Hollow Body & Hollow Arch static holds (4 rounds each)
3) Foam Roll (10 passes per area, starting with the back & working down to calfs/shins)
4) STATIC STRETCH OF THE DAY: V Stretch