WARM-UP
1) Jump Rope Series
- Fast/Floating Singles, 20s On, 10s Off – X6’s (3 sets each)
- Single Leg Singles (stay hollow), 20s On, 10s Off – X6’s (3 sets per side)
- Double Under’s (legs straight, squeeze & stay hollow), 20s On, 10s Off – 3X’s
2) Barbell Front Squat Warm-Up (5 reps, 2 sets)
- Frankenstein Squats
- Tempo FS
- 1 ¼ Front Squat
3) Barbell Pec Smash w/Rear Delt Tack & Floss
4) KB Hip Flexor Smash & KB Sumo Squat Stretch
STRENGTH: Dead Front Squats, 5 x 5 sets @ 65 – 70%
ACTIVE MOBILITY
1) Plantar Surface Smash
2) Calf & Shin Smash
3) Banded Posterior Chain Floss & Banded Hip Extension
4) Banded Lat Stretch
WOD: Perform 2 rounds of the following for time:
- 50 Double Under’s
- 40 Wall Balls (20/14)
- 30 KB Rack Box Step-Up’s (15 R/L, 55/35)
- 20 Strict Pull-Up’s
COOL DOWN
1) Recovery Walk, 100-200m following WOD
2) Core Work: Weighted Side Plank, accumulate 2-minutes per side (45-25/25-15)
3) Foam Roll & Soft Tissue Work, 3-5 minutes
4) Olympic Wall Squat w/Single Leg Rotation