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WARM-UP
1) Jump Rope Warm-Up
2) Banded Pull Apart Series
3) KB Armbar & Press Series
4) Pec Smash
STRENGTH: Bench Press, 12RM x 3-4 sets
ACTIVE MOBILITY
1) Tricep Smash
2) Pec Smash with Rear Delt Tack & Floss
3) Plantar Surface Smash
4) Calf Stretch
WOD: Perform 5 rounds with 1-minute rest between rounds; every 4-minutes do the following:
30/25 calories on Assault Bike
30 Push Press (115/75)
ME reps Double Unders with time remaining
COOL DOWN
1) 200m Recovery Walk
2) V Stretch (2-3 minutes relaxed hold)
3) Extra Core: Reverse Hypers, 12-15 reps x 3-4 sets
4) Individual Mobility (5-10 minutes of foam rolling, soft tissue work & stretching)