WARM-UP
1) Tabata Jog/Run
2) KB Bottom’s Up Press, 10 reps + 120ft OH Carry
3) Strict Press Bar Warm-Up
- Over & Back’s, 10 reps
- Tempo OH Press (5s up/2s lockout/5s down), 8 reps
- OH Press, 6 reps w/2s lockout
ACTIVE MOBILITY A
1) PVC Pipe 1st Rib & Trap Mobilization
2) Banded Elbow Bulley
STRENGTH: Strict Press, 10-minute EMOM, 3-5 reps @ 70-80%
ACTIVE MOBILITY B
1) Calf Smash
2) IT Band & Calf Stretch
WOD: Perform the following for time:
- 400m Run buy in
Then do 5 rounds of ….
- 8 Alternating KB Cleans (53/35, 4 R/L)
- 6 One Arm KB Front Rack Squats (53/35, change arms each round)
- 4 Strict L Pull-Ups
- 400m Run buy out
COOL DOWN
1) 200m Recovery Walk following WOD
2) Core Work: Weighted Side Planks, accumulate 2-minutes per side - AHAP
3) Foam Roll (10 passes per area)
4) V Stretch, 2-3 minutes