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WARM-UP
1) Tabata Running Interval (20s On, 10s Off for 8 rounds)
2) KB Bottom’s Up Press, 10 reps + Carry, 60ft R/L for 2 sets
3) Barbell Strict Press Warm-Up (5 reps, 2 sets)
- Tempo Strict Press (5s up, 3s lock out, 5s down)
- Strict Press w/Pause, 3s pause when bar reaches forehead
- OH Press hold, 30s
4) Barbell Pec Smash
STRENGTH: 12 Barbell Strict Press w/KB’s & Bands + OH Press Hold, ME time @ 40-45% of 1RM for 4 sets
ACTIVE MOBILITY
1) PVC Pipe 1st Rib & Trap
2) T-Spine Extensions
3) Banded Elbow Bulley & Lat Stretch
4) High Glute Smash & Couch Stretch
WOD: Perform the following for time:
- Row 500m
- 21 Thrusters (135/95) - Row 1,000m
- 15 Thrusters - Row 500m - 21 Thrusters
COOL DOWN
1) Recovery Walk, 100-200m following WOD
2) Core Work: Bar Hanging Leg Lifts to Knee Tuck, 8-10 reps for 3-4 sets
3) Foam Roll & Soft Tissue Work, 3-5 minutes
4) V Stretch