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WARM-UP
1) Ski 250
2) Pull Over Series w/Foam Roller & 15lb Bar
3) Banded Pull Apart Series
4) Bench Press Bar Warm-Up & Warm-Up Sets, 5 reps @ 50/55%
STRENGTH: Superset the following for 4 sets:
Bench Press, 6 reps @ 60/65/70/75%
Ski Sprint, 150m (MAKE IT A SPRINT!!!!)
ACTIVE MOBILITY
1) Pec Smash
2) Tricep Smash
3) Banded Pec Stretch
4) Calf Smash
WOD: Perform 10 rounds of the following:
30s, ME calories Assault Bike
30s, REST
30s, ME reps Burpee Box Jump Over (RX+ Tall Burpee Box Jump Over)
30s, REST
COOL DOWN
1) 200m Recovery Walk
2) V Stretch (2-3 minutes relaxed hold)
3) Extra Core: Barbell Turkish Sit-Ups, 12 reps x 3-4 sets
4) Individual Mobility (5-10 minutes of foam rolling, soft tissue work & stretching)