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WARM-UP
1) Tall Plank Series
2) KB Shoulder Screw-In’s, 10 reps + KB Arm Bar, 5 reps
3) KB One Arm Bench Press, 10 reps R/L
ACTIVE MOBILITY A
1) Pec Smash
2) Pec Stretch
STRENGTH: Bench Press, 10-minute EMOM
MIN 1 - 3: 5 reps @ 60/65/65 % or w/ascending weight
MIN 4 – 6: 4 reps @ 70/70/70% or w/ascending weight
MIN 7 – 10: 4 reps @ 75% or w/working weight of the day
ACTIVE MOBILITY B
1) Calf & Anterior Shin Smash
2) Anterior Ankle Mobilization
WOD: Perform 3 rounds of the following for time:
- 15 Ring Push-Up’s
- 30 Pistol Squats (15 R/L)
- 60 Double Under’s
COOL DOWN
1) 200m Recovery Walk following WOD
2) Core Work: Weighted Knee Tuck Hang, accumulate 2-minutes (10-25lb plate) 3) Foam Roll (10 passes per area)
4) V Stretch, 2-3 minutes