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WARM-UP
1) 500m Row
2) Starfish Side Plank
3) Starfish Back Extensions
4) Sumo Squat Series
STRENGTH: Sumo Deadlift, 18RM of day x 3 sets
ACTIVE MOBILITY
1) Adductor Smash
2) Frog Stretch
3) Lat Smash
4) Banded Lat Stretch
WOD "Paisley": Perform the following for time:
5 Rope Climbs
50 Med Ball Cleans (20/14)
4 Rope Climbs
40 Med Ball Cleans
3 Rope Climbs
30 Med Ball Cleans
2 Rope Climbs
20 Med Ball Cleans
1 Rope Climb
10 Med Ball Cleans
COOL DOWN
1) 200m Recovery Walk
2) V Stretch (2-3 minutes relaxed hold)
3) Extra Core: Banded Palloff Pressing, 10 reps R/L x 3-4 sets
4) Individual Mobility (5-10 minutes of foam rolling, soft tissue work & stretching)