WARM-UP
1) Dynamic Running Warm-Up
2) Banded Pull Apart Series
3) Scap Push-Ups & Negative Push-Ups
4) Scap Pull-Ups & Monkies
ACTIVE MOBILITY
1) Forearm Smash & Stretch
2) Lat Smash
3) Pec Smash
4) Calf Smash & Stretch
HERO WOD “Coffland:” Perform the following for time:
6-minute cumulative bar hang hold
Every break = 400m Run + 30 Push-Ups (Start 30 push-ups before run & do ME unbroken reps. Upon breaking, run the 400m & when you return, finish all remaining reps of the 30)
COOL DOWN
1) 200m Recovery Walk
2) V Stretch (2-3 minutes relaxed hold)
3) Extra Core: Tabata Knee Tucks, 20s On/10s Off – 8X’s
4) Individual Mobility (5-10 minutes of foam rolling, soft tissue work & stretching)