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WARM-UP
1) Dynamic Upper Body Warm-Up (Straight Arm Jumping Jacks, Arm Circles, Tall Plank Variations, Walk Out with 2 Push-Ups)
2) Dead Bug Pull Over, 10-15 reps
3) Pressing Bar Warm-Up (5 reps each)
- Over & Backs
- Dip Squat (Dip, Stand – use wall if possible)
- Dip Squat + Push Press
- Dip Squat + Power Jerk or Split Jerk
4) Barbell Trap Smash
STRENGTH: Split Jerk or Power Jerk, 2-3 reps x 5-6 sets (**2-3s pause in split)
ACTIVE MOBILITY
1) Pec & Tricep Smash
2) Sun Dial & T-Spine Stretch w/Wall
3) Anterior Ankle Mobilization
4) Calf & Shin Smash
WOD: Perform 6 rounds of the following for total reps:
MIN 1: 40s ME reps, Hand Release Push-Ups + 20s REST
MIN 2: 40s ME reps, Alternating Pistols + 20s REST
MIN 3: 40s ME reps, Inverted Row + 20s REST
COOL DOWN
1) 200m Recovery Walk
2) V Stretch (2-3 minutes relaxed hold)
3) Extra Core: Barbell Cauldrons, 12-15 reps R/L x 3-4 sets
4) Individual Mobility (5-10 minutes of foam rolling, soft tissue work & stretching)