WARM-UP
1) 250m Row + 250m Ski
2) Mini Band Glute Warm-Up
3) Barbell Back Squat Warm-Up
4) High Glute Smash
STRENGTH: 8 Back Squats w/KB’s & Bands for 5 sets
ACTIVE MOBILITY
1) Adductor Smash
2) Russian Babymaker & Sumo Squat Stretch
3) T-Spine Extensions
4) Active V Stretch
PARTNER WOD: Perform the following sequence, EMOM style, for 4 consecutive rounds total:
MIN 1: 20/15 Calorie Row
MIN 2: 20 Wall Balls (20/14)
MIN 3 15 Burpees
MIN 4: 15/12 Calories Assault Bike
**REST with time remaining in minute
COOL DOWN
1) Recovery Walk, 100-200m following WOD
2) Core Work: Banded Back Extension hold, 30s hold for 4 sets
3) Foam Roll & Soft Tissue Work, 3-5 minutes
4) V Stretch