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WARM-UP
1) Tabata Assault Bike
2) 3 Scap Pull-Ups + 3 Strict KTE’s + 3 Strict T2B, 2-3 sets
3) 3 Scap Pull-Ups + 3 Kip Beat Swings + 3 Kipping KTE’s/T2B, 2-3 sets
4) Barbell Back Squat Warm-Up
5) Barbell Quad & Adductor Smash
STRENGTH: Banded KB Back Squat, 5RM of day in 5-7 sets
ACTIVE MOBILITY
1) Frog Stretch
2) Lat Smash (single lacrosse ball)
3) Banded Lat Stretch (green/purple band)
4) High Glute Smash (single lacrosse ball)
WOD: Perform a 16-minute AMRAP using the following:
Buy in with 5 rounds of the following:
15/10 calorie Assault Bike
10 Toes to Bar
Use time remaining to AMRAP:
10 Toes to Bar
15 Double DB or KB Thrusters (50/35, 53/35)
COOL DOWN
1) Recovery Walk for 2-minutes immediately following WOD
2) Core Work: Back Extensions, accumulate 60 reps in as few sets as possible
3) Foam Roll (10 passes per area)
4) V Stretch (2-3 minutes, relaxed hold)
5) Individual Mobility