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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)


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


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)

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