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WARM-UP
1) Row 500m & Bike 400m
2) Scap Pull-Ups, 10 reps/Basic Kipping, 10 reps/C2B Pull-Up’s, 5 reps
3) Front Squat Warm-Up Sets, 4 reps x 3 sets @ 55/60/65%
4) Pec Smash/Rear Delt Smash/Front Rack Stretch
STRENGTH: Dead Front Squats, 4 x 5 sets @ 70-75%
ACTIVE MOBILITY
1) T-Spine Extensions
2) Quad/Adductor/Hip Flexor Smash
3) Weighted Butterfly Stretch
4) Anterior Ankle Mobilization
WOD: Perform 7 rounds of the following for time:
- 10 Chest to Bar Pull-Ups
- 10 Double KB Push Press (55/35)
- 20 One Arm KB Walking Lunges – Rack Style (55/35, 10 R/L)
COOL DOWN
1) Recovery Walk, 100-200m following WOD
2) Core Work: Parallete L-Sit w/Leg Lifts, 5-8 reps R/L w/2s pause for 3-4 sets
3) Foam Roll & Soft Tissue Work, 3-5 minutes
4) Frog Stretch