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WARM-UP
1) 250m Ski + 250m Row
2) Hollow Body & Hollow Arch Holds
3) KB Sumo Squat Series
4) Banded Pull Apart Series
SKILL: HSPU, KTE’s, D Ball Cleans
ACTIVE MOBILITY
1) Lat Smash
2) Tricep Smash
3) Hamstring & Glute Smash
4) Frog & Couch Stretch
WOD: Perform the 7 rounds of the following for time
7 HSPU
7 DB Thrusters (50/35, change arms each round)
7 KTE’s
7 D Ball Cleans (100/80)
7 Burpees
7 KB Swings (53/35)
7 Pull-Ups
COOL DOWN
1) 200m Recovery Walk
2) V Stretch (2-3 minutes relaxed hold)
3) Extra Core: Weighted Ab Mat Sit-Ups, Tabata style
4) Individual Mobility (5-10 minutes of foam rolling, soft tissue work & stretching)