WARM-UP
1) 200m Run
2) Banded Pull Aparts
3) Banded Dead Bugs
4) Lat Pull Down
STRENGTH: Barbell Bent Over Row, 10 reps x 4 sets
ACTIVE MOBILITY
1) T-Spine Extensions
2) Lat Smash
3) Banded Lat Stretch
4) Calf Smash
WOD: Perform the following for time:
21 DB Thrusters (50/35)
21 Toes to Bar
400m Run
15 DB Thrusters
15 Toes to Bar
400m Run
9 DB Thrusters
9 Toes to Bar
400m Run
COOL DOWN
1) 200m Recovery Walk
2) V Stretch (2-3 minutes relaxed hold)
3) Extra Core: Banded Pallof Pressing, 10 reps R/L x 3-4 sets
4) Individual Mobility (5-10 minutes of foam rolling, soft tissue work & stretching)