WARM-UP
1) 250m Ski
2) Crawling Warm-Up
3) Support Hold + Negative Ring Dip
4) Tricep Smash
STRENGTH: Ring Dips, 20s ME reps + 40s Rest, 8X’s
ACTIVE MOBILITY
1) 1st Rib & Trap Mobilization
2) Glute & Hip Flexor Smash
3) Frog & Couch Stretch
4) Calf Smash
WOD: Perform a 16-minute AMRAP with the following:
10 Back Squats (135/95)
10 BH Power Jerk (135/95)
200m Run
COOL DOWN
1) 200m Recovery Walk
2) V Stretch (2-3 minutes relaxed hold)
3) Extra Core: V Ups, 15 reps x 3-4 sets
4) Individual Mobility (5-10 minutes of foam rolling, soft tissue work & stretching)