WARM-UP
1) Tabata Ski or Row
2) Banded Pull Apart Series
3) KB Armbar + Press
4) Negative Push-Ups
STRENGTH: Bench Press, 18RM x 3 sets
ACTIVE MOBILITY
1) Pec & Tricep Smash
2) Banded Pec Stretch
3) Lat Smash
4) Banded Lat Stretch
WOD: Perform a 16-minute AMRAP with the following:
5 Strict Pull-Ups
10 Seated Box Jumps
60ft Bear Crawl
COOL DOWN
1) 200m Recovery Walk
2) V Stretch (2-3 minutes relaxed hold)
3) Extra Core: Side Plank with Leg Lift, 15 reps R/L x 3-4 sets
4) Individual Mobility (5-10 minutes of foam rolling, soft tissue work & stretching)