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WARM-UP
1) Bike 800m + Ski 250m
2) KB Pull Overs
3) KB Bottom’s Up Press & Carry
4) Review Turkish Get-Ups
STRENGTH: Superset the following for 4-5 sets:
2 Turkish Get-Ups
OH Carry, 120ft
**Doing both sides = 1 Set
ACTIVE MOBILITY
1) PVC Pipe 1st Rib & Trap
2) Pec Smash & Stretch
3) Hamstring Tack & Floss
4) Single Leg Hamstring Stretch
WOD: Perform an EMOM until failure; rest the next round and then start every 2-minutes instead, picking up where you leave off, until failure:
10/8 calories on Bike or Ski
2-4-6-8-10….Deadlift (185/135)
COOL DOWN
1) 200m Recovery Walk
2) V Stretch (2-3 minutes relaxed hold)
3) Extra Core: Weighted Side Plank, accumulate 2-minutes per side
4) Individual Mobility (5-10 minutes of foam rolling, soft tissue work & stretching)