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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) Lat Smash
STRENGTH: Weighted Dips + Weighted Pull-Ups, 3RM – 6 sets
ACTIVE MOBILITY (90s per area)
WOD: Perform a 7-minute AMRAP with the following:
- As many Burpees as possible
COOL DOWN
1) 100m Walk
2) Accessory Work: Wide Stance Good Mornings, 10-12 reps x 3-4 sets
3) V Ups with a 5s decent, 8 x 4 sets
4) Foam Roll
5) V Stretch