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WARM-UP
1) Tabata Ski or Bike
2) Banded Pull Aparts, 10 reps for 3 sets
3) KB Bottom’s Up Press, 10 reps + Carry, 60ft
4) Scap Pull-Ups, 10 reps + Kipping, 10 reps
5) Barbell Pec Smash w/Rear Delt Tack & Floss
STRENGTH: 12 Barbell Strict Press w/KB’s & Bands + OH Press Hold, ME time @ 40-45% of 1RM for 4 sets
ACTIVE MOBILITY
1) Pec & Lat Stretch
2) 1st Rib Mobilization
3) Plantar Surface & Calf Smash
4) Banded Single Leg Hamstring/Calf Stretch
PARTNER WOD: Perform a 20-minute AMRAP with a partner; one partner works while the other rests:
- 6 Pull-Ups
- 8 Box Jumps (24/20”)
- 10 Russian KB Swings (70/55)
COOL DOWN
1) Recovery Walk, 100-200m following WOD
2) Core Work: Ring Dip Alternating Knee Tucks, 20 reps (10 R/L) for 3-4 sets
3) Foam Roll & Soft Tissue Work, 3-5 minutes
4) V Stretch