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WARM-UP
1) Jump Rope Warm-Up, 3-5 minutes
2) KB Scap Screw-Ins, 10 reps + KB Arm Bar, 5 reps
3) One Arm KB Bench Press, 10 reps R/L for 2 sets
ACTIVE MOBILITY A
1) Barbell Pec Smash w/Rear Delt Tack & Floss
2) Sun Dial Stretch
STRENGTH: Bench Press, 10-minute EMOM, 3-5 reps @ 70-80%
ACTIVE MOBILITY B
1) High Glute Smash
2) Frog Stretch
WOD: Perform the following for time; all reps must be UNBROKEN:
- 25 Unbroken Push-Ups**
- 50 Unbroken Wall Balls (20/14) **
- 100 Unbroken Double Under’s **
(**5 Burpee Penalty)
COOL DOWN
1) 200m Recovery Walk following WOD
2) Core Work: Repeat the following sequence for 4-minutes total: 10s Hollow Hold + 10s Hollow Rock + 10s Rest
3) Foam Roll (10 passes per area)
4) V Stretch, 2-3 minutes