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WARM-UP
1) Tall Plank Series
2) Banded Pull A-Part’s, 10 reps
3) Barbell Strict Press Warm-Up
4) Barbell Trap & Tricep Smash
STRENGTH A: Strict Press, Tabata Style @ 50 % (20s On/10s Off, 8X’s)
ACTIVE MOBILITY (4-minutes)
1) PVC Pipe 1st Rib & Trap Mob.
2) Banded Elbow Extension
STRENGTH B: Strict Press OH Hold, Tabata Style @ 40% (20s On/10s Off, 8X’s)
ACTIVE MOBILITY
3) Hip Flexor Smash
4) Banded Hip Extension Stretch
WOD: Perform the following for time:
75 Push-Ups
50 KB OH Walking Lunges (25 R/L, 53/35)
25 GHD Sit-Ups
50 KB Rack Push Back Lunges (25 R/L, 53/35)
75 Kipping Ring Rows
COOL DOWN
1) 100-200m Recovery Walk
2) Core Work: Back Extension hold w/KB Row, 15 reps for 3-4 sets
3) Foam Roll (10 passes per area)
4) V Stretch (2-3 minutes, relaxed hold)