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WARM-UP
1) 400m Run
2) OHS & Rope Climb Warm-Up
3) KB Sumo Squat Series
4) Sumo Deadlift Warm-Up
STRENGTH: Sumo Deadlift, 1RM
ACTIVE MOBILITY
1) Adductor Smash
2) Weighted Butterfly Stretch
3) 1st Rib & Trap
4) Lat Stretch
WOD: Perform 3 rounds of the following 3-minute AMRAP with 1-minute REST between rounds; pick up where you leave off with the OHS:
1-2-3-4-5-6-7-8-9-10 OHS (95/65)
1 Rope Climbs
COOL DOWN
1) 200m Recovery Walk
2) V Stretch (2-3 minutes relaxed hold)
3) Extra Core: Weighted Plank with Alternating Reach, 12 R/L x 3-4 sets
4) Individual Mobility (5-10 minutes of foam rolling, soft tissue work & stretching)