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WARM-UP
1) 250m Ski
2) Crawling Warm-Up
3) Power Clean Bar Warm-Up
4) Barbell Trap Smash
ACTIVE MOBILITY
1) Lat Smash
2) Front Rack Stretch
3) Forearm Smash
4) Glute Stretch
WOD: Perform the following for time:
10 Rope Climbs (RX+ No jump up)
30 Power Cleans (135/95, RX+155/105)
50 HSPU (RX+ Deficit HSPU)
COOL DOWN
1) 200m Recovery Walk
2) V Stretch (2-3 minutes relaxed hold)
3) Extra Core: One Arm Banded Plank Row, 10 reps R/L x 3-4 sets
4) Individual Mobility (5-10 minutes of foam rolling, soft tissue work & stretching)