WARM-UP
1) KB Pull-Over, 10 reps
2) KB Armbar w/Press, 10 reps R/L
3) KB Bottom’s Up Press, 10 reps R/L
4) PVC Pipe 1st Rib & Trap
STRENGTH A: Strict Press, 50%, 20s On/20s Off – 8X’s
ACTIVE MOBILITY
1) Pec Smash
2) Banded Elbow Bulley
STRENGTH B: Strict Press OH Hold, 80%+, 20s On/10s Off – 8X’s
ACTIVE MOBILITY
3) Hamstring Tack & Floss
4) Classic Posterior Chain Floss
WOD: Perform a 16-minute alternating EMOM with the following:
MIN 1: 5 Ring Dips + ME reps, Tall Box Jumps w/time remaining
MIN 2: 5 Ring Dips + ME reps, American KB Swings (53/35) w/time remaining
COOL DOWN
1) 100-200m Recovery Walk
2) Core Work: GHD Hamstring Raise, 8-12 reps for 3-4 sets
3) Foam Roll (10 passes per area)
4) V Stretch (2-3 minutes, relaxed hold)