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MOBILITY
Foam Rolling: Thoracic + Lats (Upper Back) – 2:00 Total (Video)
Banded Shoulder Distraction – 1:00 Each Side (Video)
Pectoral Mash – 1:00 Each Side (Video)
Foam Rolling – Quads and Adductors – 2:00
Couch Stretch – 2:00 Each Leg (Video)
Pigeon Pose – 2:00 each side (Video)
ACTIVATION
:30s Single Unders, 100 Meter Light Jog, 5 Spiderman and Reach, each leg (Video)
:25s Fasters Single-Unders, 100 Meter Medium Run, 5 Walkouts (Video)
:30s Double-Unders, 100 Meter Medium/Fast Run, 5 Inchworms (Video)
Barbell Warmup (empty barbell, Video)
5 Good Mornings
5 Back Squats
5 Elbow Rotations
5 Strict Presses
5 Stiff-Legged Deadlifts
5 Front Squats
WOD
"UNDERTOW"
5 Rounds:
200 Meter Run
30 Double-Unders
9 Hang Power Cleans (135/95)
OPTIONAL MIDLINE WORK
For time:
21 – 18 – 15 – 12 – 9
Weighted AbMat Sit-Ups (15/10)
Assault Bike Calories