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WARM-UP
1) Assault Bike, tabata style
2) Prone PVC Pipe Pass Through’s, 10 reps
3) Reverse Grip PVC Pipe OHS (5s tempo down), 10 reps
4) OHS Bar Warm-Up
5) PVC Pipe 1st Rib & Trap
STRENGTH: Pause OHS (3s in bottom), work up to a 3RM of the day in 6-8 sets; do 2-3 sets with 3RM of the day (60s rest between working sets)
ACTIVE MOBILITY
1) KB Adductor & Tear Drop Smash
2) Banded Anterior Ankle Mob.
3) KB Sumo Squat & Frog Stretch
4) T-Spine & Lat Smash
WOD: Perform 8 rounds of the following sequence for total reps:
30s, ME reps DB Overhead Squat (45/30, switch arms each round)
30s, REST
30s, ME reps Burpees
30s, REST
COOL DOWN
1) 100-200m Recovery Walk
2) Core Work: Barbell Cauldrons, 20 reps for 3-4 sets
3) Foam Roll (10 passes per area)
4) V Stretch (2-3 minutes, relaxed hold)