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WARM-UP
1) 250m Ski
2) Jump Rope Warm-Up
3) Plate Pull Overs
4) Muscle Clean to Press Bar Warm-Up
STRENGTH: Superset the following for 4 sets:
Hip Muscle Clean to Press, 8 reps - AHAP
Ski Sprint, ME for 20s (MAKE IT A SPRINT!!!!)
ACTIVE MOBILITY
1) PVC Pipe 1st Rib & Trap
2) Tricep Smash
3) Hamstring Tack & Floss
4) Calf Smash & Stretch
WOD: Perform 8 rounds of the following sequence for total reps (total of 16-minutes):
Russian Kettlebell Swings, ME reps 30s (70/45)
REST, 30s
Double Unders, ME reps 30s
REST, 30s
COOL DOWN
1) 200m Recovery Walk
2) V Stretch (2-3 minutes relaxed hold)
3) Extra Core: Hollow Hold, 10s + V Tucks, 10 reps + V Ups, 10 reps – 3-4 sets
4) Individual Mobility (5-10 minutes of foam rolling, soft tissue work & stretching)