WARM-UP
1) Assault Bike, 2-minutes forward/backward
2) Jump Rope Warm-Up
3) Tall Plank Variations
4) Lunge Series
ACTIVE MOBILITY
1) Pec Smash & Stretch
2) Calf Smash
3) High Glute & Hip Flexor Smash
4) Frog & Couch Stretch
WOD: Perform a 20-minute AMRAP using the following:
20 DB Box Step-Ups (10 R/L, 50/35, RX+ 70lb KB)
10 Push-Ups (RX+ Weighted Push-Ups)
20 Wall Balls (20/14)
10 Push-Ups
40 Double Unders
COOL DOWN
1) 200m Recovery Walk
2) V Stretch (2-3 minutes relaxed hold)
3) Extra Core: Med Ball Leg Lifts, 12 reps x 3-4 sets
4) Individual Mobility (5-10 minutes of foam rolling, soft tissue work & stretching)