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WARM-UP
1) 250m Row & Ski
2) Dip Support Hold, Deep Dip Hold, Negative Dips
3) Sumo Deadlift High Pull Progression
4) Hip Muscle Clean to Press Bar Warm-Up
STRENGTH: Superset the following for 4 sets:
Hip Muscle Clean to Press, 7 reps @ 55/55/60/65%
Ski Sprint, 150m (MAKE IT A SPRINT!!!!)
ACTIVE MOBILITY
1) Barbell Trap & Tricep Smash
2) Banded OH Distraction
3) Pec Smash
4) Frog Stretch
WOD: Perform the following for time:
10 – 9 – 8 – 7 – 6 – 5 – 4 – 3 – 2 – 1 reps of …
Sumo Deadlift High Pull (95/65)
Ring or Stationary Dips
COOL DOWN
1) 200m Recovery Walk
2) V Stretch (2-3 minutes relaxed hold)
3) Extra Core: Weighted Plank with Alternating Reach, 12 reps R/L x 3-4 sets
4) Individual Mobility (5-10 minutes of foam rolling, soft tissue work & stretching)