GENERAL WARM-UP
1) Jump rope 2 min
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) Glute Bridges, 5 reps 5 sec hold
ACTIVE MOBILITY
1) Quad Smash
2) Quad Stretch
3) Glute Smash & Stretch
4) Calf Smash
5) Calf Stretch
STRENGTH: Based on the equipment available, perform 1 of the following with Active Mobility between sets:
Strength A: OH Press, 5 x 5 sets @ 70-75%
Strength B: Dumbbell OH Press, 10 x 5 sets
WOD 1: 16 Rounds for time:
5 Box Jumps
4 Snatches
3 Burpees
Every 2 mins do 25 Double Unders
COOL DOWN
1) 200m Recovery Walk
2) V Stretch (2-3 minutes relaxed hold)
3) Extra Core: wall planks 100 seconds for time.
4) Individual Mobility (5-10 minutes of foam rolling, soft tissue work & stretching)