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WARM-UP
1) 500m Row
2) Bird Dogs
3) Single Leg KB RDL’s
4) One Arm KB Row
STRENGTH: Pendlay Row, 15 reps x 3-4 sets
ACTIVE MOBILITY
1) T-Spine Extensions
2) Hamstring Tack & Floss
3) Single Leg Hamstring Stretch w/Band
4) PVC Pipe 1st Rib & Trap
WOD: Perform a 15-minute EMOM with the following:
4 Strict HSPU
6 Burpees
12 Russian KB Swings (70/45)
COOL DOWN
1) 200m Recovery Walk
2) V Stretch (2-3 minutes relaxed hold)
3) Extra Core: Dynamic Plank w/Foam Roller, 10-12 reps x 3-4 sets
4) Individual Mobility (5-10 minutes of foam rolling, soft tissue work & stretching