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WARM-UP
1) Tabata Ski Erg
2) Scap Pull-Up, 10 reps + Scap Circles, 10 reps
3) Kipping, 10 reps – 2 sets
4) Negative Pull-Ups (5s down), 5 reps
ACTIVE MOBILITY A
1) Lat Smash
2) Banded Lat Stretch
STRENGTH: Weighted Pull-Ups, 10-minute EMOM, 3-5 reps
ACTIVE MOBILITY B
1) Barbell Quad & Adductor Smash
2) KB Sumo Squat Stretch
WOD: Perform 5 rounds of the following for time:
- 15 Med Ball Cleans (20/14)
- 10 KTE’s
- 2 Rope Climb’s
COOL DOWN
1) 200m Recovery Walk following WOD
2) Core Work: Weighted Back Extensions – Plate BH, 15 reps for 3-4 sets
3) Foam Roll (10 passes per area)
4) V Stretch, 2-3 minutes