WARM-UP
1) Hollow Body Hold, 5s + 10 Hollow Rocks, 10 reps – 3 sets
2) Kipping on Rings, 10 reps for 3 sets
3) Skin the Cats Practice
ACTIVE MOBILITY A
1) Lat Smash
2) Banded Lat Stretch
STRENGTH: 10-minute EMOM, 3-5 reps Skin the Cats
ACTIVE MOBILITY B
1) Barbell Quad Smash
2) Couch Stretch
WOD: Perform a 15-minute AMRAP with the following:
- 200m Run
- 10 Toes to Bar
- 20 KB Front Rack Push Back Lunges (53/35, 10 R/L)
COOL DOWN
1) 200m Recovery Walk following WOD
2) Core Work: GHD Hamstring Curls, 8-10 reps for 3-4 sets 3) Foam Roll (10 passes per area)
4) V Stretch, 2-3 minutes