WARM-UP
1) Assault Bike Tabata Style
2) Alternating Low Bear’s, 10 reps R/L
3) Banded Glute Warm-Up
4) Back Squat Bar Warm-Up
STRENGTH: Box Squat, 5RM of day in 5-7 sets; do 2-3 sets with 5RM
ACTIVE MOBILITY
1) T-Spine Extensions & Lat Smash
2) High Glute Smash
3) Frog & Couch Stretch
4) Pec Smash
WOD: Perform a 15-minute AMRAP with the following:
21 Double Under’s
15 American KB Swings (53/35)
9 Push-Ups
COOL DOWN
1) Recovery Walk for 2-minutes immediately following WOD
2) Core Work: Weighted Side Plank, 2-minutes R/L
3) Foam Roll (10 passes per area)
4) V Stretch (2-3 minutes, relaxed hold)
5) Individual Mobility