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1) 400m Run

2) Foam Roll (10 passes per area)

3) Fast Footwork Agility Line Patterns

4) Low Bears, 10 R/L

5) Hollow Body Holds

6) YTWA Scap Series

SKILL: Wall Walk with Wall Facing HS ME hold, accumulate as many reps and as long as hold as possible in 10-minutes


1) Lat Smash

2) T-Spine Extensions

3) Lat & T-Spine Stretch w/Wall

4) Hamstring Tack & Floss

WOD: Perform a 15-minute AMRAP using the following: - 10 Alternating DB Snatches (5 R/L, AHAP)

- 10 Alternating KB/DB Low Bear Lateral Pull Through (5 R/L, AHAP)

- 10 American KB Swings (AHAP)


1) 200m Recovery Walk

2) V Stretch (2-3 minutes relaxed hold)

3) Extra Core: Back Extension Hold w/med ball & feet against wall, tabata style

4) Individual Mobility (5-10 minutes of foam rolling, soft tissue work & stretching)

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