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WARM-UP
1) Assault Bike, 30s 50%, 20s 75%, 10s 100% - Repeat for 3-minutes
2) Weighted PVC Pipe Pass Through’s, 10/8/6 reps
3) Reverse Grip PVC Pipe OHS, 10/8/6 reps
4) Anterior Ankle Mobilization
STRENGTH: OHS, 3RM of the day
Starting @ 60%, work up to a 3RM in 4-5 sets
Do 3 sets with 3RM of the day
ACTIVE MOBILITY
1) PVC Pipe 1st Rib/Trap Mob.
2) Weighted T-Spine Extensions
3) High Glute & Hip Flexor Smash
4) Banded Hip Extension
WOD: Perform the following for time:
10 – 9 – 8 – 7 – 6 – 5 – 4 – 3 – 2 – 1 rep of OHS @ 65% of 1RM of the day
1 – 2 – 3 – 4 – 5 – 6 – 7 – 8 – 9 – 10 reps of Burpees Over Bar
COOL DOWN
1) 100-200m Recovery Walk
2) Core Work: Strict T2B, ME reps + Kipping T2B, 2X’s reps for 3-4 sets
3) Foam Roll (10 passes per area)
4) V Stretch (2-3 minutes, relaxed hold)