WARM-UP
1) 250m Ski
2) Barbell Pull Over Series
3) DB Shoulder Warm-Up
4) Barbell Strict Press Warm-Up
STRENGTH: BH Strict Press, 16RM x 3-4 sets
ACTIVE MOBILITY
1) Trap, Bicep & Tricep Smash
2) Front Rack Stretch
3) Glute Smash
4) Couch & Frog Stretch
WOD: “Fran” For time: 21 – 15 – 9 reps of ….
Thrusters (95/65)
Pull-Ups
COOL DOWN
1) 200m Recovery Walk
2) V Stretch (2-3 minutes relaxed hold)
3) Extra Core: Side Plank with Leg Lift, 15 reps R/L x 3-4 sets
4) Individual Mobility (5-10 minutes of foam rolling, soft tissue work & stretching)