Core Temp:
600m Run/ 600m Row
Soft Tissue:
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. Wall Slide
b. MedBall Rotational Toss R/L
c. Supine Band Pull Apart x20
d. Ring Row x 5
e. Ring Dip Hold x 10 sec
Gymnastic: 10 Min Alternating EMOM
– 10 ft. Handstand Walk or 30 Sec. Handstand Hold (try to pull feet off wall)
– 2-3 Muscle Up (work on staying tight through midline) or 3 Floor Kip w/ Dip
MetCon: 5 Rounds for Time
– 5 Deadlift @ 315/205 (65%)
– 20 (10E) Single Arm DB Push Press @ AHAP
Accessory:
1a: GHD Sit Ups: 3 x 20
1b. Bent Over Row: 3 x 8 AHAP
Recovery
– Banded Frog
– Active Pigeon/ Z
– Seated Straddle