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WARM-UP
1) Speed Ladder, 5-minutes
2) KB Halo, 10 reps
3) KB Bottom’s Up Press, 10 reps R/L
4) KB Pull-Over, 10 reps
5) T-Spine Extensions
SKILL(S): Double Under’s & Toes to Bar
ACTIVE MOBILITY
1) Calf Smash
2) Calf/Hamstring Stretch
3) Lat Smash
4) PVC Pipe 1st Rib & Trap Mobilization
WOD: Perform the following for time:
- 50 Double Under’s
- 10 Strict OH Press**
- 10 Toes to Bar
- 50 Double Under’s
- 20 Push Press**
- 20 Toes to Bar
- 50 Double Under’s
- 30 Power Jerks**
- 30 Toes to Bar
**Weight is based off 85% 1RM Strict OH Press
COOL DOWN
1) 100m Recovery Walk (immediately following WOD)
2) CORE WORK: GHD Hamstring Curls, 8-10 reps x 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: Extended Puppy Pose, 2-minute relaxed hold