WARM-UP
1) 400m Run or 500m Row
2) Foam Roll (10 passes per area)
3) Plank with Alternating Reach, 10 reps R/L
4) Banded Pull Apart Series (palms down/palms up/lat raise, 10 reps each)
5) Scap Push-Ups, 5 reps + Negative Push-Ups, 5 reps
ACTIVE MOBILITY
1) Pec Smash
2) Pec Stretch
3) Tricep Smash
4) Calf Smash
5) Calf Stretch
STRENGTH: Based on the equipment available, perform 1 of the following with Active Mobility between sets:
Strength A: Bench Press, 5 x 5 sets @ 70-75%
Strength B: Dumbbell Bench Press, 10 x 5 sets
WOD 1: Perform a 15-minute AMRAP using the following:
10 cals Assault Bike
8 Target Burpees (6” from reach)
6 Strict Ring Dips
Every 3-minutes do 10 Box Jumps (24/20”); START with Box Jumps
WOD 2 (minimal or no equipment): Perform a 15-minute AMRAP using the following:
200m Run
8 Target Burpees (6” from reach)
6 Bench Dips
Every 3-minutes do 10 Box Jumps (24/20”); START with Box Jumps
COOL DOWN
1) 200m Recovery Walk
2) V Stretch (2-3 minutes relaxed hold)
3) Extra Core: Turkish Get-Ups, accumulate 10 reps R/L in as few sets as possible
4) Individual Mobility (5-10 minutes of foam rolling, soft tissue work & stretching)