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WARM-UP
1) Crawling Warm-Up
2) Prone Scap Swimmers
3) Banded Pull Apart Series
4) Tempo High Pulls, 15-20 reps – bar only
STRENGTH: Hip High Pulls, 8-10 reps x 4-5 sets
ACTIVE MOBILITY
1) Barbell Trap Smash
2) Barbell Bicep & Tricep Smash
3) Adductor Smash
4) Frog Stretch
WOD: Perform 10 rounds of the following for time:
6 Sumo Deadlift High Pulls (115/85)
8 Barbell Push-Ups
10 Weighted Ab Mat Sit-Ups (15/10)
COOL DOWN
1) 200m Recovery Walk
2) V Stretch (2-3 minutes relaxed hold)
3) Extra Core: Leg Lifts, 15-20 x 3-4 sets
4) Individual Mobility (5-10 minutes of foam rolling, soft tissue work & stretching)