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WARM-UP
1) Ski 250m
2) Jump Rope Warm-Up
3) Bird Dog Variations
4) Deadlift & Bench Press Bar Warm-Up
STRENGTH: Superset the following for 4 sets:
Bench Press, 7 reps @ 55/55/60/65%
Ski Sprint, 150m (MAKE IT A SPRINT!!!!)
ACTIVE MOBILITY
1) Pec & Tricep Smash
2) Banded Elbow Bulley
3) Hamstring Tack & Floss
4) Single Leg Hamstring Stretch
WOD: Perform the following for time:
21 Inverted Rows
21 Deadlifts (185/155)
42 Double Unders
15 Inverted Rows
15 Deadlifts
30 Double Unders
9 Inverted Rows
9 Deadlifts
18 Double Unders
COOL DOWN
1) 200m Recovery Walk
2) V Stretch (2-3 minutes relaxed hold)
3) Extra Core: Leg Lifts w/Med Ball, 10 reps x 3-4 sets
4) Individual Mobility (5-10 minutes of foam rolling, soft tissue work & stretching)