09.17.2018

WARM-UP

1) Tall Plank Series, 5 reps each – 2X’s

2) Tempo Push-Ups, 10s down/2s at bottom/fast out, 5 reps

3) Horizontal Shrugs, 5 reps + Inverted Row Hold, 10s – 5X’s

4) Pec Smash

STRENGTH: 5 Weighted Push-Up’s + 5 Weighted Inverted Rows, 5 sets total

ACTIVE MOBILITY

WOD: Perform a 15-minute AMRAP of the following:

- 1 Rope Climb (+1 rep each round)

- 5 Target Burpees (6” from reach)

- 10 KB Snatches (5 R/L, 53/35)

COOL DOWN

1) 100m Walk

2) Core Work: Hanging Knee Tuck or L Hold, 2-minutes accumulated total

3) Foam Roll

4) V Stretch