WARM-UP
1) 400m Run/Jog
2) Tabata Low Bear Crawl (20s On/10s Off – 4X’s)
3) Barbell Warm-Up (5 reps each)
- Strict OH Press
- Push Press
- Tempo Front Squats
- 1 ¼ Front Squats
- Thrusters
4) PVC Pipe 1st Rib & Trap Mobilization
STRENGTH: 3 Push Press + 3 Front Squats + 3 Thrusters, 4 sets total
ACTIVE MOBILITY
1) Barbell Pec Smash w/Rear Delt Tack & Floss
2) Banded Front Rack Stretch
3) Double Lacrosse Ball Quad & IT Band Smash
4) Frog + Couch Stretch
WOD: Perform an 18-minute alternating EMOM with the following:
EVEN MIN: 30s ME reps, Handstand Push-Up’s + 30s ME reps, Box Jumps
ODD MIN: 30s ME reps, Push-Up’s + 30s ME reps, Box Jump Over’s
COOL DOWN
1) 100m Recovery Walk (immediately following WOD)
2) CORE WORK: Ring Support Alternating Knee Tucks, 6 R/L 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: V Stretch, 2-minute relaxed hold