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WARM-UP
1) 250m Row & 250m Ski
2) Banded Pull Apart Series
3) Squatting Warm-Up
4) Hip Flexor Smash
SKILL: Ski Erg, Rowing
ACTIVE MOBILITY
1) Quad Smash
2) Banded Hip Extension
3) PVC Pipe 1st Rib & Trap
4) Banded OH Distraction
WOD: Perform the following for time:
50 calories on any machine
50 One Arm Dumbbell Push Press (50/35, 25 R/L)
50 Wall Balls (20/14)
50 Weighted AbMat Sit-Ups (25/15lb plate)
50 Dumbbell Step-Ups (50/35, 25 R/L)
50 calories on any machine
COOL DOWN
1) 200m Recovery Walk
2) V Stretch (2-3 minutes relaxed hold)
3) Extra Core: Back Extensions, 20 reps x 3-4 sets
4) Individual Mobility (5-10 minutes of foam rolling, soft tissue work & stretching)