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WARM-UP
1) Accumulate 30 calories total using all 3 machines (10 calories each)
2) Banded Lat Pull Over with Hollow Body Hold
3) DB Shoulder Warm-Up
4) Pull-Up Warm-Up
ACTIVE MOBILITY
1) Glute Smash
2) Frog Stretch
3) Lat Smash
4) Banded Lat Stretch
WOD: Perform the following for time:
30 Back Thrusters (95/65)
30 calories on machine
30 Pull-Ups
30 calories on machine
30 Burpees
30 calories on machine
**Must use each machine once
COOL DOWN
1) 200m Recovery Walk
2) V Stretch (2-3 minutes relaxed hold)
3) Extra Core: Side Plank with Lat Raise, 15 reps R/L x 3-4 sets
4) Individual Mobility (5-10 minutes of foam rolling, soft tissue work & stretching)