WARM-UP
1) 400m Run or 500m Row
2) Foam Roll (10 passes per area)
3) Hollow Body Hold, 10s x 3 sets
4) Banded Pull Apart Series
5) DB/Plates Shoulder Warm-Up
STRENGTH: Bent Over Row, 10 reps x 4-6 sets
ACTIVE MOBILITY
1) Scap Scrub
2) T-Spine Extensions
3) Hamstring Tack & Floss
4) Banded Single Leg Hamstring Stretch
WOD: Perform the following for time: 21 – 15 – 9 reps
DB Burpee Deadlifts (AHAP)
Pull Ups/Inverted Row
COOL DOWN
1) 200m Recovery Walk
2) V Stretch (2-3 minutes relaxed hold)
3) Extra Core: Side Plank w/Lat Raise, 15-20 reps R/L x 3-4 sets
4) Individual Mobility (5-10 minutes of foam rolling, soft tissue work & stretching)