WARM-UP
1) Jump Rope Warm-Up
2) Ring Pull-Up Warm-Up
3) Glute Warm-Up
4) Barbell Back Squat Warm-Up
STRENGTH: Back Squat, 2RM of day x 6 sets
ACTIVE MOBILITY
1) High Glute Smash
2) Frog & Couch Stretch
3) Lat Smash & Stretch
4) Calf Smash & Stretch
WOD: Perform an 18-minute AMRAP using the following:
9 Med Ball Clusters (Med Ball Clean + Wall Ball, 20/14)
15 Ring Pull-Ups (Scaled = Inverted Rows)
21 Double Unders
COOL DOWN
1) 200m Recovery Walk
2) V Stretch (2-3 minutes relaxed hold)
3) Extra Core: Med Ball Slams, 20 reps x 3-4 sets
4) Individual Mobility (5-10 minutes of foam rolling, soft tissue work & stretching)