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WARM-UP
1) Bike 2-minutes forward/backward
2) Bird Dog Variations
3) Front Squat Bar warm-Up (5 reps each)
4) Barbell Pec Smash w/Rear Delt Tack & Floss
5) Front Rack Stretch
STRENGTH A: Front Squat, @ 50% (20s On/20s Off, 8X’s)
ACTIVE MOBILITY
1) High Glute & Hip Flexor Smash
2) Couch & Frog Stretch
STRENGTH B: Front Rack Hold, 85%+ (20s On/10s Off, 8X’s)
ACTIVE MOBILITY
3) Lat & Pec Smash
4) Banded Lat & Pec Stretch
WOD: Perform 3 rounds of the following 5-minute AMRAP; REST 2-minutes between rounds:
Buy in with 25/20 cals on Assault Bike
With remaining time AMRAP, “The Chief:”
3 Power Cleans (135/95)
6 Push-Ups
9 Air Squats
COOL DOWN
1) 100-200m Recovery Walk
2) Core Work: Back Extensions w/5s pause, 10-15 reps for 3-4 sets
3) Foam Roll (10 passes per area)
4) V Stretch (2-3 minutes, relaxed hold)