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WARM-UP
1) Bike 1-minute forward/backward
2) Banded Pull Apart Series & Lat Pull-Downs
3) Scap Pull-Ups & Negative Pull-Ups
4) Sumo Deadlift Bar Warm-Up
STRENGTH: Superset the following for 4 sets:
Sumo Deadlift, 7 reps @ 55/55/60/65%
Assault Bike Sprint, 20s ME (MAKE IT A SPRINT!!!!)
ACTIVE MOBILITY
1) Adductor Smash
2) Weighted Butterfly Stretch
3) Lat Smash & T-Spine Extensions
4) Banded Lat Stretch
WOD: Perform an 18-minute AMRAP with the following:
3 Weighted Pull-Ups (25/15lb plate)
6 Weighted Push-Ups (25/15lb plate)
9 Weighted Sit-Ups (25/15lb plate)
12 OH Walking Lunges (6 R/L, 25/15lb plate)
COOL DOWN
1) 200m Recovery Walk
2) V Stretch (2-3 minutes relaxed hold)
3) Extra Core: Reverse Hypers, 15 reps x 3-4 sets
4) Individual Mobility (5-10 minutes of foam rolling, soft tissue work & stretching)