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06.18.2019

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