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WARM-UP
1) 250m Ski
2) Crawling Warm-Up
3) Scap Push-Ups + Negative Push-Ups
4) Pec Smash
STRENGTH: Weighted Push-Ups, ME reps in 30s x 4-5 sets
ACTIVE MOBILITY
1) Banded Pec Stretch
2) Tricep Smash
3) Hamstring & Glute Smash
4) High Glute & Low Back Stretch
WOD: Perform the following for time:
Buy in with a 500m Ski
Then do 5 rounds of….
100m One Arm KB Rack Carry – Right Arm (53/35)
12 Alternating DB Cleans (100/80)
100m One Arm KB Rack Carry – Left Arm
12 D Ball Diamond Push-Ups
Buy out with another 500m Ski
COOL DOWN
1) 200m Recovery Walk
2) V Stretch (2-3 minutes relaxed hold)
3) Extra Core: Barbell Cauldrons, 15 reps R/L x 3-4 sets
4) Individual Mobility (5-10 minutes of foam rolling, soft tissue work & stretching)