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WARM-UP
1) Assault Bike, 2-minutes forward/backward
2) Low Bears, 10 reps R/L
3) Barbell Back Squat Warm-Up
ACTIVE MOBILITY A
1) High Glute Smash
2) Frog Stretch
STRENGTH: Back Squat, 10-minute EMOM, 3-5 reps @ 65-80%
ACTIVE MOBILITY B
1) Lat Smash & T-Spine Extensions
2) Banded Lat Stretch
Partner WOD: Perform a 5000m Row for time with a partner; every 2-minutes partners switch roles until the work is complete:
Partner A: Chips away at 5K Row (2-minutes ME rowing for distance)
Partner B: Does 1 round of 10 Thrusters (95/65) + 10 Toes to Bar - REST with time remaining
COOL DOWN
1) 200m Recovery Walk following WOD
2) Core Work: Reverse Hyper’s w/2s Pause, 12-15 reps for 3-4 sets
3) Foam Roll (10 passes per area)
4) V Stretch, 2-3 minutes