WARM-UP
1) 250m Ski
2) KB Pull Over
3) Scap Pull-Ups & Circles
4) Negative Pull-Ups
STRENGTH: Weighted Pull-Ups, 30s ME reps + 30s Rest, 8X’s
ACTIVE MOBILITY
1) Lat Smash
2) Lat Stretch
3) T-Spine Extensions
4) Hamstring Smash & Stretch
WOD: Perform 10 rounds for time:
3 Rope Climbs
6 Turkish Get-Ups (3 R/L, 53/35)
9 calorie Ski
COOL DOWN
1) 200m Recovery Walk
2) V Stretch (2-3 minutes relaxed hold)
3) Extra Core: Banded Pallof Pressing, 15 reps R/L x 3-4 sets
4) Individual Mobility (5-10 minutes of foam rolling, soft tissue work & stretching)