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WARM-UP
1) 400m Run/Jog
2) Bird Dog Variations
3) D Ball Cleans, 3 R/L + D Ball Push Back Lunges, 3 R/L + Bear Hug Squats, 3 reps + 60ft D Ball Carry, 2 sets
4) High Glute Smash
STRENGTH: DBall Cleans, 3 R/L + 120ft DBall Bear Hug Carry + 30s ME sprint, Row/Bike/Ski – 4 sets total
ACTIVE MOBILITY
1) Olympic Wall Squat w/Rotation
2) Pelvic Reset
3) Low Back Press Ups
4) Couch Stretch
PARTNER WOD: Perform an alternating 16-minute EMOM with a partner:
Partner 1 Sled Push ME distance in 60s
Partner 2 DBall Bear Hug Squats, ME reps in 30s + Burpees, ME reps in 30s
COOL DOWN
1) 100m Walk following WOD
2) Core Work: Tabata KTE’s (20s On, 10s Off – 8X’s)
3) Foam Roll (10 passes per area)
4) V Stretch, 3-minutes relaxed hold