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01.12.2021

WARM-UP

1) Jump Rope Warm-Up

2) Hollow Body & Extended Plank Hold

3) DB Shoulder Warm-Up

4) Scap Pull-Ups & Kipping


ACTIVE MOBILITY

1) Lat Smash

2) T-Spine Stretch

3) Calf Smash

4) Calf Stretch


WOD: Perform 4 rounds of the following for time:

- 75 Double Unders

- 5 Wall Walks (RX+ 50ft Handstand Walk)

- 10 Chest to Bar Pull-Ups (RX+ Muscle Ups)


COOL DOWN

1) 200m Recovery Walk

2) V Stretch (2-3 minutes relaxed hold)

3) Extra Core: Weighted Side Plank with Hip Hike, 15 reps x 3-4 sets

4) Individual Mobility (5-10 minutes of foam rolling, soft tissue work & stretching)