WARM-UP
1) 250m Ski
2) Tall Plank Series
3) KB Arm Bar Series
4) Pec Smash
STRENGTH: Bench Press, 6RM of day x 5 sets
ACTIVE MOBILITY
1) Tricep Smash
2) Pec Stretch
3) High Glute Smash
4) Glute Stretch & Low Back Press Ups
WOD: Perform 8 rounds of the following:
6 One Arm DB Devils Press (3 R/L, 50/35)
12 One Arm DB Front Rack Squats (6 R/L, 50/35)
120ft DB Suitcase Carry (change arms each round, 50/35)
COOL DOWN
1) 200m Recovery Walk
2) V Stretch (2-3 minutes relaxed hold)
3) Extra Core: Tabata Flutter Kicks
4) Individual Mobility (5-10 minutes of foam rolling, soft tissue work & stretching)