No tags yet.
WARM-UP
1) Wall Facing HS hold + Shoulder Touches (10s + 5 R/L), 3 sets
2) Bar Hang – NO Rotation, 10s R/L – 2X’s each side
3) Dip Support Hold, 10s + Deep Dip Hold, 5s – 3X’s
4) Scap Pull-Up’s, 10 reps w/2s pause in each direction
5) Chin to Bar Pull-Up Hold, 10s + 10s Negative (lower down) – 3X’s total
6) Lat Smash + Banded Lat Stretch
STRENGTH: Weighted Dips, 3RM + Weighted Pull-Up’s, 3RM – 6 sets total
ACTIVE MOBILITY (90s per area)
WOD: Perform the following for total time:
Accumulate 12-minutes of a Handstand hold; each time you break = 200m Run PENALTY
COOL DOWN
1) 100m Walk
2) Core Work: One Arm Dumbbell OHS, 10 R/L 3-4 sets
3) Foam Roll
4) Single Leg Hamstring Stretch w/Post