290317

Warm-up: Dynamic Warm-up, PVC pipe Shoulder Mobility

Activation (2 rounds):
10 goblet squats
10 KB swings
5 pull-ups

Strength:
C&J for 5 sets, 2 reps each (60%, 65%, 70%, 75%, 80%)

WOD (3RFT):
21/15 Cal Bike or Ski or Row
15 TTB
9 Burpees

Cool down (Optional)
-2mins each: banded shoulder distraction, wrist stretch, pigeon pose
-ROMWOD (or equivalent stretching program dedicating no less than 2:00mins to a particular stretch for a total time of 20-30mins of stretching)
-12mins (devote general 1:30 to each targeted area) of Foam roller targeting shins, hamstrings, quadriceps, calves, and entire back (thoracic, upper, lower, lats)

Conditioning (optional):
– 2 miles conducted at 85-95% of ME

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