WARM-UP
1) 250m Ski
2) Banded Pull Apart Series
3) Scap Pull-Ups & Negative Pull-Ups
4) Lat Smash
STRENGTH: Weighted Rope Pull-Ups, 5RM x 5-6 sets
ACTIVE MOBILITY
1) T-Spine Extensions
2) Adductor Smash
3) 1st Rib & Trap
4) Frog Stretch
WOD: Perform 4 rounds of the following for ME reps:
MIN 1: KB Hang Snatch (53/35)
MIN 2: Burpee Box Jumps (20/18”)
MIN 3: Sumo Deadlift High Pull (75/55)
MIN 4: Push Press (75/55)
MIN 5: Chest to Bar Pull-Ups
MIN 6: REST
COOL DOWN
1) 200m Recovery Walk
2) V Stretch (2-3 minutes relaxed hold)
3) Extra Core: Standing KB Windmill, 12-15 reps R/L x 3-4 sets
4) Individual Mobility (5-10 minutes of foam rolling, soft tissue work & stretching)