WARM-UP
1) Accumulate 2-minutes on any machine
2) KB Pull Over, 20 reps
3) KB Sumo Squat Series
4) KB Adductor Smash
STRENGTH: Sumo Deadlift, 16RM x 3-4 sets
ACTIVE MOBILITY
1) Frog Stretch
2) High Glute Smash
3) Quad & Hip Flexor Smash
4) Couch Stretch
PARTNER WOD: Perform the following for time:
300 calories as a team on the Assault Bike
P1: Assault Bike, ME calories
P2: Sled Push, 120ft (average body weight)
**Every Sled Push = 5 calories off of total
COOL DOWN
1) 200m Recovery Walk
2) V Stretch (2-3 minutes relaxed hold)
3) Extra Core: Weighted GHD Sit-Ups, 12-15 reps x 3-4 sets
4) Individual Mobility (5-10 minutes of foam rolling, soft tissue work & stretching)