WARM-UP
1) Assault Bike, tabata style (increase speed every 2 rounds)
2) Hollow Body Hold w/Banded Pull Over
3) Scap Pull-Ups & Scap Circles
4) Toes to Bar Practice
5) Bar Back Squat Warm-Up
STRENGTH: Pause Back Squat (3s), Starting @ 50%, work up to a 5RM in 4-5 sets
Do 2-3 sets with 5RM of the day; 60s REST between sets
ACTIVE MOBILITY
1) High Glute & Low Lumbar Smash
2) Frog & Couch Stretch
3) Lat Smash & T-Spine Extensions
4) Banded Lat Stretch & Pec Stretch
WOD: Perform a death-by WOD with the following:
MIN 1: 1 Back Thruster (85% of 1RM of day) + 5 Toes to Bar
MIN 2: 2 Back Thrusters + 5 Toes to Bar
MIN 3: 3 Back Thrusters + 5 Toes to Bar….ect. until failure
**REST 1-minute upon failure
**Only 2 fails total; score is highest round reached or total accumulative rounds
COOL DOWN
1) 100-200m Recovery Walk
2) Core Work: One Arm Sliding Push-Ups, 6 R/L (12 total) for 3-4 sets
3) Foam Roll (10 passes per area)
4) V Stretch (2-3 minutes, relaxed hold)