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WARM-UP
1) 250m Ski + 250m Row
2) Plank w/Alternating Reach, 10 R/L + Forearm Push-Ups, 10 reps
3) Dip Support Hold, 10s + Negative Dip (5s down) + Deep Dip Hold, 5s – 5 reps
ACTIVE MOBILITY A
1) Pec & Tricep Smash
2) Banded Pec Stretch
STRENGTH: Weighted Ring Dips, 10-minute EMOM, 3-5 reps
ACTIVE MOBILITY B
1) 1st Rib & Trap Mobilization
2) Hamstring Tack & Floss
WOD: Using the Tabata time interval (20s on, 10s off), perform the following for total time:
- 50 HR Push-Ups
- 50 One Arm KB Rack Step-Ups (25 R/L, 53/35)
- 50 Pull-Ups
- 50 American KB Swings (53/35)
COOL DOWN
1) 200m Recovery Walk following WOD
2) Core Work: V Ups, 10 reps + V Tucks, 10 reps for 3-4 sets
3) Foam Roll (10 passes per area)
4) V Stretch, 2-3 minutes