WARM-UP
1) 250m Ski
2) Low Bears
3) Reverse Grip OHS
4) Barbell OHS
SKILL: Pull-Up, OHS
ACTIVE MOBILITY
1) Lat Smash
2) Calf Smash
3) Ankle Mobilization
4) Banded Hip Extension
WOD: Perform the following every 5-minutes for 5 rounds total:
12 Pull-Ups
10/8 calories Bike or Ski
8 Box Jumps Overs
6 OHS (95/65)
COOL DOWN
1) 200m Recovery Walk
2) V Stretch (2-3 minutes relaxed hold)
3) Extra Core: Banded Pallof Series, 10 R/L x 3-4 sets
4) Individual Mobility (5-10 minutes of foam rolling, soft tissue work & stretching)