WARM-UP
1) 250m Row + 250m Ski
2) Weighted PVC Pipe Pass Through’s
3) Reverse Grip PVC Pipe OHS
4) PVC Pipe 1st Rib & Trap
STRENGTH: Banded KB OHS, 1RM of day
ACTIVE MOBILITY
1) Barbell Pec Smash w/Rear Delt Tack & Floss
2) Lat Smash & T-Spine Extensions
3) Glute Smash
4) Couch & Frog Stretch
WOD: Perform the following for time:
50 Wall Balls
40/30 Calories Ski
30 Alt. DB Snatches (50/35)
20 Box Jump Over’s
15 Bar Muscle-Up’s or Jumping Bar Muscle-Ups
COOL DOWN
1) Recovery Walk for 2-minutes immediately following WOD
2) Core Work: Weighted Side Planks, accumulate 2-minutes per side
3) Foam Roll (10 passes per area)
4) V Stretch (2-3 minutes, relaxed hold)
5) Individual Mobility