Warm Up
Core Temp:
30 Sec Assault/Row + 30 sec Rest x 5
Soft Tissue:
a. Lax Ball Glute/ IT
b. Lax Ball Trap/ First Rib
c. Lax Ball SubScap
Mobility/ Dynamic Flex:
a. Supine Wipers
b. Supine Up-N-Over
c. Supine Leg Swing
d. Side Lying Windmill
e. Prone Scorpion
f. Prone Cobra – 3 Postions w/ Toes together, heels outs + Legs wide
g. Calf Raise
PreHab/Activation Series: 2 rounds
a. SL stand on AirEx
b. MedBall Rotational Toss R/L

Strength: 9 Min Alternating EMOM:
– 2 Rope Climbs (legless)
– 6 Renegade Row
– 10 Landmine Rotations

MetCon: 7 Rounds For Time
– 30 DU
– 7 C2B Pull Ups
– 300m Row

Recovery:
– Wall Calf
– Banded Lat
– Seated Straddle