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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)