WARM-UP
1) 400m Jog
2) Crawling Warm-Up
3) Hollow Body Hold, Ring Dip Support Hold
4) Barbell Bubo Pec Smash
ACTIVE MOBILITY
1) Banded Pec Stretch
2) Tricep Smash
3) Calf Smash & Stretch
4) Plantar Surface Smash
PARTNER WOD: Perform a 20-minute AMRAP using a partner with the following:
Partner 1: ME hold, Ring Support Hold/Deep Dip Ring Hold
Partner 2: ME reps, Burpee D Ball Box Get-Over (100/80)
**Once both partners fail on the hold, both partners Run 400m together
COOL DOWN
1) 200m Recovery Walk
2) V Stretch (2-3 minutes relaxed hold)
3) Extra Core: Banded Russian Twist, 10 reps R/L x 3-4 sets
4) Individual Mobility (5-10 minutes of foam rolling, soft tissue work & stretching)