WARM-UP
1) 15 calories
2) Scap Pull-Ups & Kipping
3) Bar Warm-Up
4) Barbell Trap, Quad & Adductor Smash
ACTIVE MOBILITY
1) Weighted Butterfly Stretch
2) Lat Smash & Stretch
3) T-Spine Extensions
4) Glute Smash
WOD: Perform the following for time:
1 Rope Climb
31 Push Press (75/55)
1 Rope Climb
31 Pull-Ups
1 Rope Climb
31 Power Snatches (75/55)
1 Rope Climb
31 calories
1 Rope Climb
31 Sumo Deadlift High Pull (75/55)
1 Rope Climb
31 Ball Slams (20/14)
1 Rope Climb
31 Back Squats (75/55)
1 Rope Climb
31 Burpees
1 Rope Climb
31 Thrusters (75/55)
1 Rope Climb
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)