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WARM-UP
1) Crawling Warm-Up, 3-min of continuous movement (Tall Bear Crawl, Low Bear Crawl, Duck Walk, Gorilla Hops, Crab Walk, Alligator Crawl, Lateral Plank)
2) DB Pull-Over, 10 reps for 2 sets
3) DB Renegade Row, 5 reps for 2 sets
4) Pec Smash & Pec Stretch
STRENGTH: Superset the following for 4 sets total:
- Dumbbell Floor Press, 8 reps
- Dumbbell Bent Over Row, 8 reps
ACTIVE MOBILITY
1) Scap Scrub + Thread the Needle & Chest Opener Stretch
2) Forearm Smash + Banded Wrist Distraction
3) Plantar Surface & Calf Smash
4) Calf Stretch
PARTNER WOD: In teams of 2, perform a 16-minute AMRAP of the following:
Partner 1: 10 Box Jump Over’s (24/20”)
Partner 2: 10 DB Hang Clean & Jerk’s (50/35)
Partner 1 & 2: 10 Synchronized Burpees
COOL DOWN
1) Recovery Walk, 100-200m following WOD
2) Core Work: Durante Core Series: 3-4 sets of 10 Hollow Rocks + 10 V Tucks + 10 V Ups
3) Foam Roll & Soft Tissue Work, 3-5 minutes
4) Single Leg Hamstring Stretch