WARM-UP
1) 250m Ski + 250m Row
2) Inverted Burpees
3) Wall Walks w/Shoulder Touches
4) Kick to Handstand & Hold w/HS Pats
SKILL WOD: Handstand Walk/Wall Walk with Shoulder Touches/HS Hold, 30s On/30s Off for 10-minutes
ACTIVE MOBILITY
1) Lat Smash & T-Spine Extensions
2) Pec Smash
3) Adductor Smash
4) Weighted Butterfly Stretch
WOD: Perform a 15-minute AMRAP with the following:
2 Barbell Push-Up +2 reps each round
60ft Barbell Suitcase Carry, Right Arm (95/65)
2 Sumo Deadlift High Pulls +2 reps each round (95/65)
60ft Barbell Suitcase Carry, Left Arm (95/65)
COOL DOWN
1) Recovery Walk for 2-minutes immediately following WOD
2) Core Work: Weighted Plank hold w/Alternating Reach, 12 reps R/L for 3-4 sets
3) Foam Roll (10 passes per area)
4) V Stretch (2-3 minutes, relaxed hold)
5) Individual Mobility