WARM-UP
1) Crawling & Dynamic Stretching Warm-Up
2) Banded Pull Apart Series
3) Single Leg Strength Exercises (RDL’s, Cossack, Split Squat)
4) High Glute Smash
SKILL: Rope Climbs
ACTIVE MOBILITY
1) Hamstring Tack & Floss
2) Glute Stretch & Press Ups
3) Lat & Forearm Smash
4) Forearm Stretch Series
WOD: Perform 5 rounds of the following for time:
2 Rope Climbs
8 D Ball Cleans (4 R/L, 100/80)
2 Rope Climbs
16 Single DB Box Step Ups (8 R/L, 50/35)
COOL DOWN
1) 200m Recovery Walk
2) V Stretch (2-3 minutes relaxed hold)
3) Extra Core: L Sit Bar Hang, accumulate 2-minutes total
4) Individual Mobility (5-10 minutes of foam rolling, soft tissue work & stretching)