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WARM-UP
1) 400m Jog
2) Pull-Ups Warm-Up
3) Snatch Bar Warm-Up
4) PVC Pipe 1st Rib & Trap
ACTIVE MOBILITY
1) Lat Smash
2) T-Spine Stretch with Med Ball
3) High Glute Smash
4) Frog & Couch Stretch
WOD: Perform the following 25-minute EMOM for ME reps:
MIN 1: 200m Run
MIN 2: 40s ME reps, Pull-Ups (RX+ Muscle-Ups)
MIN 3: 40s ME reps, Hip Squat Snatch (95/65, RX+ 135/95)
MIN 4: 40s ME reps, Sit-Ups (RX+ GHD Sit-Ups)
MIN 5: REST
COOL DOWN
1) 200m Recovery Walk
2) V Stretch (2-3 minutes relaxed hold)
3) Extra Core: GHD Hamstring Curls, 10 reps x 3-4 sets
4) Individual Mobility (5-10 minutes of foam rolling, soft tissue work & stretching)