WARM-UP
1) Cardio Warm-Up: 1-minute on each machine
2) DB Shoulder Warm-Up
3) Tall Plank Series & Scap Push-Ups
4) KB Lunge & Squat Warm-Up
ACTIVE MOBILITY
1) Lat Smash
2) Pec Smash
3) Adductor Smash
4) Frog Stretch
WOD: Perform the following three 6-minute AMRAP’s with 2-minutes rest between:
AMRAP 1 (6-minutes):
2 Rope Climbs (RX+ Legless Rope Climb)
20 KB Walking Rack Lunges (10 R/L, 53/35 RX+ 70/45)
AMRAP 2 (6-minutes):
10 Push-Ups (RX+ Deficit Push-Ups)
20 Wall Balls (20/14)
AMRAP 3 (6-minutes):
1 Rope Climb (RX+ Legless Rope Climb)
5 Push-Ups (RX+ Deficit Push-Ups)
10 KB Walking Rack Lunges (5 R/L, 53/35 RX+ 70/45)
10 Wall Balls (20/14)
COOL DOWN
1) 200m Recovery Walk
2) V Stretch (2-3 minutes relaxed hold)
3) Extra Core: Weighted Leg Lifts w/Med Ball, 15 reps x 3-4 sets
4) Individual Mobility (5-10 minutes of foam rolling, soft tissue work & stretching)