a) WARM UP:
Between the posts:
- Side Shuffle there
- Side Shuffle Back
- Jog there
- Back Pedal back
- 45 sec Sampson Stretch each side
- 10 leg swings forward and back
- 10 leg swings side to side
- 10 banded lateral walks
- 5 WB As High As Possible
Repeat
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b) STRENGTH:
Superset 3x (15 min max):
- 6 reverse lunges each side @40%BS
- 6 RDL @ 55% DL
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c) WOD:
5 Rounds For Time (30 min time cap):
- 60 DU
- 30 WB (20/14)
- 15 snatches (75/55)
This should be light and fast, scale so that you can keep moving and keep your heart rate up.
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d) ACCESSORY WORK:
3 Rounds:
- 15 tuck ups
- 20 leg swings
- 30 tick tocks
- 30 sec arch hold (Superman)
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e) RECOMMENDED MOBILITY:
- Pec Smash with LAX
- Foam Roll Lats, arm pits and under scap
- Trap Smash/Tack and Floss with LAX
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