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PRE-CLASS Warm-Up
Foam Roll (10 passes per area)
Leg Swings (10 per leg)
Arm Circles (10 per arm & each direction)
Walk Outs (5 reps)
WARM-UP
1) Jump Rope Warm-Up, 2-minutes
2) Dead Bugs, 20 reps
3) YTWA Scap Series, 5 reps
4) Barbell Tempo High Pull (2s pause + 3s decent), 10 reps
STRENGTH: Barbell Strict High Pull 10 reps x 5-6 sets
ACTIVE MOBILITY
1) Barbell Trap Smash
2) Tricep Smash
3) High Glute Smash
4) Hamstring & Calf Stretch
WOD: Perform the following for time:
Accumulate 50 DB Devils Press (40/25)
Every 3-minutes do 50 Double Under’s until work is complete
COOL DOWN
1) 200m Recovery Walk
2) V Stretch (2-3 minutes relaxed hold)
3) Extra Core: Med Ball Hamstring Curls, 10 reps x 3-4 sets
4) Individual Mobility (5-10 minutes of foam rolling, soft tissue work & stretching)