WARM-UP
1) Dynamic Running Warm-Up
2) Tall Plank Series & HSPU Warm-Up
3) Mini Band Glute & Squat Warm-Up
4) Banded Lat Pull Down, Kipping, Kipping with Hang Release
SKILL: Med Ball Cleans, Toes to Bar, HSPU
ACTIVE MOBILITY
1) Lat Smash
2) PVC Pipe 1st Rib & Trap
3) Calf Smash
4) Glute Smash & Frog Stretch
WOD: Perform 4 rounds of the following for time:
- 400m Run
- 25 Med Ball Cleans (20/14)** (RX+ DB Shoulder Squat Cleans, 100/80)
- 20 Toes to Bar**
- 15 HSPU** (RX+ Strict HSPU)
**Partition how you want; 25-minute time cap
COOL DOWN
1) 200m Recovery Walk
2) V Stretch (2-3 minutes relaxed hold)
3) Extra Core: Side Plank with DB Lat Raise, 15 reps x 3-4 sets
4) Individual Mobility (5-10 minutes of foam rolling, soft tissue work & stretching)