WARM-UP
1) Crawling/Jumping & Landing Warm-Up
2) Jump Rope & DU Practice, 3-5 minutes
3) Banded Pull Apart Series
4) HSPU Practice
SKILL: DU’s, HSPU
ACTIVE MOBILITY
1) Calf Smash & Stretch
2) Psoas Smash
3) Couch Stretch
4) Pec Smash & Stretch
5) Tricep Smash
WOD: Perform 5 rounds of the following for time:
30 Double Unders
15 GHD Sit-Up’s
10 Front Squats (135/95) – NO RACK
5 Deficit HSPU
COOL DOWN
1) Recovery Walk for 2-minutes immediately following WOD
2) Core Work: Weighted Reverse Plank hold, accumulate 2-minutes
3) Foam Roll (10 passes per area)
4) V Stretch (2-3 minutes, relaxed hold)
5) Individual Mobility