WK1, DAY 2
WARM-UP
1) Dip Support Hold, 20s, 3 sets
2) Negative Dips (5s down, 3s at bottom), 5 reps
3) Pho Pull-Up’s, 10 reps
4) Negative Pull-Ups, (5s at top, 5s to lower down), 5 reps
5) 1st Rib & Trap Smash
STRENGTH: 5 Weighted Dips + 5 Weighted Pull-Up’s, 5 sets - AHAP
ACTIVE MOBILITY (60-90s per area)
WOD: Perform 5 rounds of the following for time:
- 20 Push-Up’s
- 20 KTE’s
- 20 Russian KB Swings (70/45)
COOL DOWN
1) 100m Walk
2) Core Work: Barbell Cauldrons, 15 reps R/L, 3-4 sets
3) Foam Roll
4) Single Leg Hamstring Stretch