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WARM-UP
1) Jump Rope Warm-Up
2) Pull-Up Warm-Up
3) Mini Band Glute Warm-Up
4) Barbell Back Squat Warm-Up
STRENGTH: Back Squat, 10RM of day x 4 sets
ACTIVE MOBILITY
1) High Glute Smash
2) Adductor Smash
3) Frog & Couch Stretch
4) Lat Smash & Lat Stretch
WOD: Perform each of the 3 rounds within the time cap; use time remaining to rest:
Round 1: Using a 4-minute running clock:
10 Pull-Ups
20 OHS (75/55)
40 DU’s
Round 2: Using a 6-minute running clock:
15 Pull-Ups
30 OHS (75/55)
60 DU’s
Round 3: Using an 8-minute running clock:
20 Pull-Ups
40 OHS (75/55)
80 DU’s
COOL DOWN
1) 200m Recovery Walk
2) V Stretch (2-3 minutes relaxed hold)
3) Extra Core: Weighted AbMat Sit-Ups, 25 reps x 3-4 sets
4) Individual Mobility (5-10 minutes of foam rolling, soft tissue work & stretching)