WARM-UP
1) 800m Assault Bike
2) Jump Rope Warm-Up
3) DB Shoulder Warm-Up
4) PVC Pipe 1st Rib & Trap
SKILL: HSPU & HS Walk
ACTIVE MOBILITY
1) Tricep Smash
2) Banded Elbow Bully
3) Plantar Surface & Calf Smash
4) Banded Calf & Hamstring Stretch
WOD: Perform 5 rounds of the following for time: - 10 D Ball Cleans (5 R/L, 100/80)
- 20 Double Under’s
- 10 HSPU
- 20 Double Under’s
COOL DOWN
1) Recovery Walk for 2-minutes immediately following WOD
2) Core Work: GHD Sit-Ups, 20-25 reps for 3-4 sets
3) Foam Roll (10 passes per area)
4) V Stretch (2-3 minutes, relaxed hold)
5) Individual Mobility