WARM-UP
1) 250m Ski
2) Barbell Pull-Over Series
3) YTWA Scap Series
4) Pec Smash
STRENGTH: Push Press, 1RM of the day in 6-8 sets; do 2-3 sets with 1RM
ACTIVE MOBILITY
1) PVC Pipe 1st Rib & Trap
2) Lat & Pec Stretch
3) Glute Smash
4) Russian Baby Maker Stretch
WOD: Perform 3 rounds of the following 5-minute AMRAP with 1-minute REST between rounds:
3 Hang Squat Cleans (@ 1RM Push Press)
6 HSPU
9 Calories on Machine
COOL DOWN
1) Recovery Walk for 2-minutes immediately following WOD
2) Core Work: Hollow Body Hold, 10s + Hollow Rock, 10s + 10s REST – 8X’s
3) Foam Roll (10 passes per area)
4) V Stretch (2-3 minutes, relaxed hold)
5) Individual Mobility