WARM-UP
1) 400m Run or 500m Row
2) Foam Roll (10 passes per area)
3) Forward & Lateral Leg Swings (10-15 reps each)
4) PVC Pipe Arm Rotations or Arm Circles (10-15 reps)
5) Ring Rows, w/5s hold & 5s Decent, 5 reps
6) Ring Push-Ups, w/5s hold & 5s Decent, 5 reps
ACTIVE MOBILITY
1) Lat Smash
2) Banded Lat Stretch
3) Low Back & Pelvic Reset
4) Low Back Press Ups & Glute Stretch with Wall
SKILL : Turkish Get-Ups, accumulate 10 reps R/L with ascending weight (start without weight & add with each 1-2 reps)
https://youtu.be/-_zTytmHM94
WOD: 2 Rounds for Time
30 Squat cleans
40 Presses
40 Archer Plank Rows
30 Weighted sit-ups
COOL DOWN
1) 200m Recovery Walk
2) V Stretch (2-3 minutes relaxed hold)
3) Extra Core: Supermans Accumulate 2 mins
4) Individual Mobility (5-10 minutes of foam rolling, soft tissue work & stretching)