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WARM-UP
1) Tabata Jump Rope (singles, floating single, DU’s)
2) Tall Plank & Side Plank Series
3) DB Shoulder Warm-Up
4) L Sit Rope Pull-Up w/5s hold, 5 reps
5) Lat Smash
STRENGTH: Legless Rope Climb, 2 reps w/10s rest b/w + Legless Rope Climb L Sit hold, ME time
ACTIVE MOBILITY
1) Tricep Smash
2) 1st Rib & Trap Mobilization
3) Plantar Surface & Calf Smash
4) Calf & IT Band Stretch
WOD: Perform 2 rounds of the following; complete as many rounds as possible in 6-minutes of the following:
- 20 Double Single Arm KB Push Press (55/35)
- 40 Double Under’s
**Rest 2-minutes between rounds
COOL DOWN
1) Recovery Walk, 100-200m following WOD
2) Core Work: Weighted Side Planks, 30s R/L for 3-4 sets
3) Foam Roll & Soft Tissue Work, 3-5 minutes
4) V Stretch