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WARM-UP
1) 250m Row
2) Hollow Body Hold with Snow Angel
3) Scap Pull-Ups, Kipping & Negative Pull-Ups
4) Back Thruster Bar Warm-Up
ACTIVE MOBILITY
1) Adductor Smash
2) Frog Stretch
3) Rear Delt Smash
4) Calf Smash & Stretch
WOD: Perform 3 rounds of the following for time:
1000m/800m Row
10 Chest to Bar Pull-Ups (RX+ Bar Muscle Ups)
20 Box Jump Overs
30 Back Thrusters (75/55, RX+ 95/65)
2-minutes REST
COOL DOWN
1) 200m Recovery Walk
2) V Stretch (2-3 minutes relaxed hold)
3) Extra Core: Barbell Cauldron, 15 reps R/L x 3-4 sets
4) Individual Mobility (5-10 minutes of foam rolling, soft tissue work & stretching)