WARM-UP
1) Hollow Body Plank hold (5s) to Wall Walk (5s) to Wall Facing HS hold (5s), 3 reps
2) Tempo Kipping HSPU (5s down) or Negative’s, 5 reps for 2 sets
3) OHS Bar Warm-UP
- BH Push Press, 5 reps + Tempo OHS (3s down), 5 reps
- Snatch Balance, 5 reps + Pause OHS (3s in bottom), 5 reps
- Press In Snatch (3s down), 5 reps + OHS, 5 reps
4) Barbell Anterior Ankle Mob. + Bar Calf & Quad Smash
STRENGTH: 8 Banded + KB’s Overhead Squats w/2s pause in bottom, 5 sets total
ACTIVE MOBILITY
1) Banded Hip Extensions (hip flexor stretch)
2) Hamstring Tack & Floss (smash)
3) Pec & Tricep Smash (barbell)
4) Classic Posterior Chain Floss (hamstring stretch w/band)
WOD: Perform 3 rounds of the following for time:
- 21 Wallballs (20/14)
- 15 Handstand Push-ups
- 9 Deadlifts 205/155
COOL DOWN
1) Recovery Walk, 100-200m following WOD
2) Core Work: Reverse Hyper’s, 12 reps for 3-4 sets
3) Foam Roll & Soft Tissue Work, 3-5 minutes
4) V Stretch