A) Warm-up
Box Programming Dynamic Warm-up
B) Mobility, 5:00
Foam Rolling x 10 passes each
– Lats, IT Bands, Quads, Thoracic Spine
C) Conditioning
5 Rounds, not for time:
100 Meter Sled Push Sprint, Empty Sled
or or 10 Goblet Squats/100 Meter Run, AFAP.
Rest 2:00 between sets.
Then,
5 Rounds, not for time:
4 TGU, 2 ea side increasing weight each set
Rest as needed between sets.
Then,
5 Rounds, not for time:
Choose between
60s Row, 45s Assault Bike, 30s Ski Erg, or 200 Meter Run
Rest 2:00 between sets
D) Extra Credit
7:00 of Tissue Work