WARM-UP
1) Jump Rope Warm-Up
2) Banded Pull-Apart Series
3) KB Bottom’s Up Press & Carry
4) PVC Pipe 1st Rib & Trap
SKILL: Rope Climb’s, Turkish Get-Ups, Doube Under’s
ACTIVE MOBILITY
1) T-Spine & Lat Smash
2) Plantar Surface Smash
3) Calf Smash
4) Calf Stretch
WOD: Perform 10 rounds of the following for time:
1 Rope Climb
4 Turkish Get-Ups (2 R/L, 53/35)
16 Double Under’s
COOL DOWN
1) Recovery Walk for 2-minutes immediately following WOD
2) Core Work: Sliding Knee Tucks, 12 reps for 3-4 sets
3) Foam Roll (10 passes per area)
4) V Stretch (2-3 minutes, relaxed hold)
5) Individual Mobility