WARM-UP
1) Tabata Ski
2) Banded Pull Apart Series
3) Scap Pull-Ups + Kipping, 10 reps each
4) Toes to Bar Practice
SKILL: Turkish Get-Up, 3RM of day
ACTIVE MOBILITY
1) 1st Rib & Trap
2) Lat & T-Spine
3) Forearm & Wrist Mob.
4) Calf Smash & Calf Stretch
WOD: Perform the following for time:
100 Toes to Bar
EMOM 5 Box Jumps
**Start on Toes to Bar
COOL DOWN
1) Recovery Walk for 2-minutes immediately following WOD
2) Core Work: Back Extensions w/5s Pause, 15 reps for 3-4 sets
3) Foam Roll (10 passes per area)
4) V Stretch (2-3 minutes, relaxed hold)
5) Individual Mobility