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WARM-UP
1) 250m Ski + 250m Row
2) Hollow Body Hold, Kick to HS & Negative HSPU
3) Deadlift & Front Squat Bar Warm-Up
4) Front Rack Mobility
ACTIVE MOBILITY
1) 1st Rib & Trap
2) Hamstring & Glute Smash
3) Frog & Couch Stretch
4) Lat Stretch
WOD “Naughty & Nice”: Perform a 25-minute AMRAP with the following:
12 HSPU
12 Deadlifts (155/105)
12 Burpees
12 Front Squats (155/105)
**At minute 12 do 25 R/L Barbell Push Back Lunges; once finished, pick up where you left off
COOL DOWN
1) 200m Recovery Walk
2) V Stretch (2-3 minutes relaxed hold)
3) Extra Core: Back Extension with DB Row, 15 reps x 3-4 sets
4) Individual Mobility (5-10 minutes of foam rolling, soft tissue work & stretching)