WARM-UP
1) Dynamic Running Warm-Up
2) Banded Pull Over
3) Horizontal Shrugs & Negative Inverted Rows
4) Scap Scrub
STRENGTH: Weighted Inverted Row, 8 rounds of 20s ME reps + 40s REST
ACTIVE MOBILITY
1) Lat Smash
2) High Glute Smash
3) Calf & Hamstring Smash
4) Calf & Hamstring Stretch
WOD: Perform the following for time:
40 – 30 – 20 – 10 reps of Target Burpees
Start & finish with a 200m Run & perform a 200m Run between each set
COOL DOWN
1) 200m Recovery Walk
2) V Stretch (2-3 minutes relaxed hold)
3) Extra Core: Tabata Hollow Body Rock or Hold
4) Individual Mobility (5-10 minutes of foam rolling, soft tissue work & stretching)