Warm-Up
Core Temp:
a. 30 sec row/ 30 sec rest x 5
Soft Tissue:
a. Thoracic Spine
b. External Rotators
Dynamic Mobility:
a. Lateral March x 10 yds E
b. Lateral Skip x 10 yds E
c. Inchworm x 5
d. Lateral Lunge to Drop Lunge x 5E
PreHab/ Activation Series: 2 rounds
a. Deadbug (wtd): 10xE
b. Deep Squat w/ Alternating OH reach: 5xE
c. KBS + OHS (light) 2 sets

MetCon:
2 x 3:00 AMRAP with 2:00 rest between sets:
– 30 KBS @ 70/53
– 30 Burpees

REST 5:00 then…

2 x 3:00 AMRAP with 2:00 rest between sets
3 OHS @ 135/95
3, 6, 9, etc Box Jumps (step down) 24″/20″

Accessory:
1. Bent Over Row (BB): 3 x 8
2. Back Extension: 3 x 12

Recovery:
– Couch/ Extended Couch
– Side Lying Windmill
– Seated straddle