WARM-UP
1) 250m Ski
2) Scap Pull-Ups, Kipping, Pull-Ups & Toes to Bar
3) Cossack Squats
4) Sumo Deadlift Warm-Up
STRENGTH: Sumo Deadlift, 12RM of day x 4 sets
ACTIVE MOBILITY
1) Adductor Smash
2) Frog Stretch
3) Lat Smash
4) Banded Lat Stretch
WOD: Perform the TWO following 8-minute AMRAPs with 2-minutes REST between each:
AMRAP 1: 8-minutes
15 Deadlifts (225/155)
12 Bar Push-Ups
9 Chest to Bar Pull-Ups
**REST 2-MINUTES**
AMRAP 2: 8-minutes
15 Deadlifts
12 HSPU
9 Toes to Bar
COOL DOWN
1) 200m Recovery Walk
2) V Stretch (2-3 minutes relaxed hold)
3) Extra Core: Weighted Side Plank, 2-minutes R/L
4) Individual Mobility (5-10 minutes of foam rolling, soft tissue work & stretching)