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06.03.2020

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)