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WARM-UP
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
ACTIVE MOBILITY
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)
COOL DOWN
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)