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WARM-UP
1) Tabata Double Under Practice (singles, one leg, floating singles, DU’s)
2) Barbell Pull-Over, 10 reps
3) Barbell Strict Press Warm-Up
- Over & Back’s, 10 reps
- Tempo Strict Press (5s up/down), 5 reps
- Strict Press w/OH Carry, 5 reps + 60ft carry – 2X’s
ACTIVE MOBILITY A
1) 1st Rib & Trap Mobilization
2) Banded Elbow Bulley
STRENGTH: Strict Press, 10-minute EMOM
MIN 1 - 3: 5 reps @ 60/65/70%
MIN 4 – 10: 4 reps @ 75%
ACTIVE MOBILITY B
1) Calf Smash
2)Calf/Hamstring Stretch
WOD: Perform 10 rounds of the following for time:
- 30 Double Under’s
- 10 KB Push Back Lunges (rack style, 53/35, 5 R/L)
- 10 Push Press (95/65)
**20-minute time cap
COOL DOWN
1) 200m Recovery Walk following WOD
2) Core Work: Weighted GHD Sit-Up’s, ME reps unbroken, rest 60s & repeat 3X’s 3) Foam Roll (10 passes per area)
4) V Stretch, 2-3 minutes