WARM-UP
1) Tabata Assault Bike
2) Plank with Alternating Reach
3) Mini Band Glute Series
4) Frankenstein Squats
STRENGTH: Front Squat, 16RM x 3-4 sets
ACTIVE MOBILITY
1) Rear Delt & Lat Smash
2) Front Rack Stretch
3) Pelvic Reset & High Glute Smash
4) Low Back Press Up & High Glute Stretch
WOD: Perform a 20-minute EMOM with the following:
5 Ring Push-Ups
4 Strict Pull-Ups
3 D Ball Med Ball Cleans (80-100/40-60)
COOL DOWN
1) 200m Recovery Walk
2) V Stretch (2-3 minutes relaxed hold)
3) Extra Core: Pallof Pressing, 15 reps R/L x 3-4 sets
4) Individual Mobility (5-10 minutes of foam rolling, soft tissue work & stretching)