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WARM-UP
1) 250m Ski
2) Banded Pull Apart Series
3) Single Leg PVC Pipe Hip Hinge
4) Deadlift Bar Warm-Up
SKILL: Rope Climbs
ACTIVE MOBILITY
1) Hamstring Tack Floss
2) Single Leg Hamstring Stretch
3) Rear Delt & Lat Smash
4) Banded Lat Stretch
WOD: Perform 5 rounds of the following; 2-minutes of work, 1-minute of rest:
2 Rope Climbs
10 Deadlifts @ 185/135
AMRAP Burpees Over Bar with time remaining
COOL DOWN
1) 200m Recovery Walk
2) V Stretch (2-3 minutes relaxed hold)
3) Extra Core: Banded Pallof Presses, 15 reps R/L x 3-4 sets
4) Individual Mobility (5-10 minutes of foam rolling, soft tissue work & stretching)