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WARM-UP
1) 400m Run/Jog
2) Barbell Pull Over Series
3) KB Bottom’s Up Press, 10 reps + Bottom’s Up Carry, 60ft
4) Strict Press Bar Warm-Up
5) T-Spine Extension w/OH Bias
STRENGTH A: Strict Press, @ 50% (20s On/20s Off, 8X’s)
ACTIVE MOBILITY
1) Scap Scrub
2) Banded OH Distraction
STRENGTH B: Strict Press OH Hold, @ 80%+ (20s On/10s Off, 8X’s)
ACTIVE MOBILITY
3) Low Back & Pelvic Reset
4) Olympic Wall Squat w/Rotation
PARTNER WOD: Using a partner, perform an 18-minute AMRAP with the following:
Partner 1: Does 1 rounds of ….
5 D Ball Cleans (3 R/L, 100/80)
5 Burpee Box Jump Over’s (24/20”)
5 Chest to Bar Pull-Ups
Partner 2: Sled Push, ME distance (calculate the average BW between partners)
**SCORE is total # of rounds completed in 18-minutes
COOL DOWN
1) 100-200m Recovery Walk
2) Core Work: Banded Pallof Press/Holds, 10 reps + 30s hold for 3-4 sets R/L
3) Foam Roll (10 passes per area)
4) V Stretch (2-3 minutes, relaxed hold)