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WARM-UP
1) Tabata Ski (20s On/10s Off – 8X’s)
2) Banded Dead Bug Pull Over & Banded Pull Apart Series
3) HSPU Practice
4) Barbell Strict Press Warm-Up
5) Barbell Pec Smash
STRENGTH: Strict Press, 1RM of day in 6-8 sets; do 2-3 warm-up sets w/1RM of day
ACTIVE MOBILITY
1) Barbell Trap & Tricep Smash
2) PVC Pipe 1St Rib Mob.
3) Hamstring Tack & Floss
4) Single-Leg Hamstring Stretch
WOD: Perform a 15-minute AMRAP with the following:
10 Deficit HSPU’s (45/25lb plate)
15 Deadlifts (135/95)
20 cals Machine (cannot use same machine 2X’s in a row)
COOL DOWN
1) Recovery Walk for 2-minutes immediately following WOD
2) Core Work: Weighted GHD Sit-Ups, 15 reps for 3-4 sets
3) Foam Roll (10 passes per area)
4) V Stretch (2-3 minutes, relaxed hold)
5) Individual Mobility