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WARM-UP
1) Ski 250m
2) Tall Plank Series (Outside of hand touch, shoulder touch, wallet touch)
3) Banded Pull-Apart Series
4) Parallete Jump Throughs (no push-up, no dip – hollow body to hollow arch)
5) Bench Press Bar Warm-Up
STRENGTH: Superset the following for 4 sets:
Bench Press, 8 reps @ 50/55/60/60%
150m Ski (MAKE IT A SPRINT!!!!)
ACTIVE MOBILITY
1) Barbell Pec Smash
2) Barbell Tricep Smash
3) Front Rack Stretch
4) Frog & Couch Stretch
WOD: Perform a 14-minute alternating EMOM with the following:
MIN 1: 8 Parallete Jump Throughs (no push/no dip) + ME reps, Box Jumps
MIN 2: 8 Front Squats (95/65) + ME reps, Box Jumps
COOL DOWN
1) 200m Recovery Walk
2) V Stretch (2-3 minutes relaxed hold)
3) Extra Core: Banded Pallof Press Series, 10 reps R/L x 3-4 sets
4) Individual Mobility (5-10 minutes of foam rolling, soft tissue work & stretching)