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WARM-UP
1) Assault Bike, .75 miles
2) Side Plank Variations
3) Mini Band Glute Warm-Up
4) Front Squat Bar Warm-Up
STRENGTH: Front Squat with 3s Decent, 8RM x 4-5 sets
ACTIVE MOBILITY
1) Pec & Rear Delt Smash
2) Front Rack Stretch
3) High Glute & Hamstring Smash
4) Perfect Stretch
WOD: Perform 20 rounds of the following for time:
3 Burpees Over Bar
2 D Ball Cleans (1 R/L, 100/80)
1 Hang Power Clean (70% of 1RM or 135/95)
COOL DOWN
1) 200m Recovery Walk
2) V Stretch (2-3 minutes relaxed hold)
3) Extra Core: GHD Sit-ups, accumulate as many reps as possible in 3-minutes
4) Individual Mobility (5-10 minutes of foam rolling, soft tissue work & stretching)