WARM-UP
1) 250m Ski
2) DB Shoulder Warm-Up
3) Ring Fun (rings low): horizontal shrugs, archer rows, negative ring row)
4) Scap Scrub
STRENGTH A: Weighted Inverted Rows, (20s On/20s Off, 8X’s)
ACTIVE MOBILITY
1) Lat Smash
2) Lat Stretch
STRENGTH B: Chin to Bar Pull-Up Hold, Tabata Style (20s On/10s Off, 8X’s)
ACTIVE MOBILITY
3) High Glute Smash
4) Low Back Press-Ups
WOD: Perform 7 rounds of the following for time:
60ft. Backward Bear Crawl Plate Drag
10 calories on Machine
10 D Ball Cleans (100/80, 5 R/L)
10 calories on Machine
COOL DOWN
1) 100-200m Recovery Walk
2) Core Work: Weighted Side Plank, 60s hold R/L for 3-4 sets
3) Foam Roll (10 passes per area)
4) V Stretch (2-3 minutes, relaxed hold)