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WARM-UP
1) Crawling Warm-Up
2) Kick to HS & HS Walk Practice
3) Bench Press Warm-Up Sets (bar – 10 reps, 50% - 7 reps, 55% - 5 reps)
4) Pec Smash
STRENGTH: Banded Bench Press, 5RM of the day in 5-7 sets; do 2-3 working sets
ACTIVE MOBILITY
1) Banded Elbow Bulley
2) Tricep Smash
3) Forearm Smash & Banded Wrist Distraction
4) PVC Pipe 1st Rib & Trap
WOD: Every 3-minutes for 4 rounds; REST 2-minutes between rounds:
Handstand Walk, 15ft. (Scale: 3 Wall Walks w/Alternating Shoulder Touch - 2 R/L)
KB Front Rack PB Lunges, 20 reps (53/35, 10 reps R/L)
Ski, 10/8 calories
**REST with time remaining + 2-minutes REST following each round
**SCORE is total rest time accumulated
COOL DOWN
1) Recovery Walk for 2-minutes immediately following WOD
2) Core Work: Back Extensions w/KB Row, 15 reps for 3-4 sets
3) Foam Roll (10 passes per area)
4) V Stretch (2-3 minutes, relaxed hold)
5) Individual Mobility