WARM-UP
1) 200m Run
2) Dead Bug Pull Over
3) Prone PVC Pipe Pass Through
4) Reverse Grip PVC Pipe OHS
STRENGTH: OHS, 18RM x 3 sets
ACTIVE MOBILITY
1) PVC Pipe 1st Rib & Trap
2) Pec Smash
3) Anterior Ankle Mobilization
4) Calf Smash
PARTNER WOD: Perform 2 rounds of the following 8-minute AMRAP using a partner; 2-minutes REST between rounds:
Partner 1: Runs 1 lap (down/back) +1 lap each round
Partner 2: ME reps, Squat Snatch (135/95)
COOL DOWN
1) 200m Recovery Walk
2) V Stretch (2-3 minutes relaxed hold)
3) Extra Core: Back Extension w/Row, 15 reps x 3-4 sets
4) Individual Mobility (5-10 minutes of foam rolling, soft tissue work & stretching)