WARM-UP
AMRAP X 4 MINUTES
5 INCHWORM WALKOUTS + PIKE
10 ALT LUNGES W/ ROTATION
10 SCAPULA PUSH-UPS
INTO…
2 ROUNDS
10 PVC PIPE PASS THROUGHS
5/5 DISLOCATE EACH DIRECTION
5 PVC PIPE OVER HEAD SQUATS
INTO…
2 ROUNDS
5 PVC PIPE WALL FACING SQUAT THERAPY(COACH’S TEMPO)
SUPER SET W/
BAND ASSISTED T-SPINE DISTRACTIONS :30 HOLD
WORKOUT SPECIFIC WARM-UP
5 MINUTES OHS WARM-UP SETS (BUILD UP TO FIRST WORKING SET OF 5 REPS)
WORKOUT
5-5-3-3-3-1-1-1-1-1
IMMEDIATELY INTO…
FOR TIME
2,000 METER ROW/BIKE/SKI
(SCORE IS 2,OOO METER TIME)
