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WARM-UP
1) 250m Ski + 250m Row
2) Wall Ball Technique & Practice
3) Banded Pull Apart Series
4) Strict Press Bar Warm-Up
STRENGTH: Strict Press, 1RM (5 reps @ 50%, 4 reps @ 60%, 3 reps @ 70%, 2 reps @ 80%, 1 rep @ 90%.... continue with 1 rep until failure)
ACTIVE MOBILITY
1) PVC Pipe 1st Rib & Trap
2) Pec Smash with Rear Delt Tack & Floss
3) High Glute & Hip Flexor Smash
4) Frog & Couch Stretch
GIRLS WOD “Karen”: Perform the following for time:
150 Wall Balls (20/14)
COOL DOWN
1) 200m Recovery Walk
2) V Stretch (2-3 minutes relaxed hold)
3) Extra Core: Reverse Hypers, 12-15 reps x 3-4 sets
4) Individual Mobility (5-10 minutes of foam rolling, soft tissue work & stretching)