WARM-UP
1) 400m Jog
2) Tall Plank Series
3) Banded Pull Apart Series
4) Wide Stance Good Mornings
ACTIVE MOBILITY
1) Pec Smash & Stretch
2) Hamstring Tack & Floss
3) Scap Scrub
4) Calf Smash & Stretch
PARTNER WOD: Perform a 20-minute AMRAP using the following with a partner:
P1: Gets as far as possible into the following:
21 HR Push-Ups
21 Deadlifts (155/105)
21 Inverted Rows
21 Box Jumps
P2: 400m Run
**Pick up where partner leaves off in AMRAP
COOL DOWN
1) 200m Recovery Walk
2) V Stretch (2-3 minutes relaxed hold)
3) Extra Core: Pallof Press Series, 10 reps R/L x 3-4 sets
4) Individual Mobility (5-10 minutes of foam rolling, soft tissue work & stretching)