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WARM-UP
1) Assault Bike, 2-minutes forward/backward
2) Plank with Alternating Reach, 10 R/L
3) T-Superman Hold, 10s + Spider Stretch, 10s R/L – 3X’s
4) Front Squat Bar Warm-Up
STRENGTH: Front Squat, 1RM in 6-8 sets starting at 50%
Do 2-3 sets with 1RM of the day
ACTIVE MOBILITY
1) T-Spine Extension
2) Front Rack Stretch
3) High Glute Smash
4) Couch Stretch
5) Anterior Ankle Mobilization
WOD: Perform a 12-minute EMOM with the following:
MIN 1 – 3: 7 Wall Balls (20/14) + 7 Burpees
MIN 4 – 6: 8 Wall Balls (20/14) + 8 Burpees
MIN 7 – 9: 9 Wall Balls (20/14) + 9 Burpees
MIN 10 – 12: 10 Wall Balls (20/14) + 10 Burpees
COOL DOWN
1) 100-200m Recovery Walk
2) Core Work: Tabata V-Ups/V Tucks
3) Foam Roll (10 passes per area)
4) V Stretch (2-3 minutes, relaxed hold)