WARM-UP
1) Pho Pull-Ups, 10 reps
2) Kipping, 10 reps
3) Toes to Bar, 5 reps
4) Pull-Ups, 5 reps
5) Rear Delt Tack & Floss & Lat Smash
WOD PREP & ACTIVE MOBILITY (90s per area)
1) Front Rack Stretch
2) Thrusters, 10 reps
3) T-Spine Extensions
4) Box Jumps, 10 reps
5) Adductor Smash
6) Frog & Calf Stretch (using wall)
HERO WOD “Felix the Cat”: Perform 6 rounds of the following for time:
- 9 Burpees
- 9 Box Jumps
- 9 Pull-Up’s
- 9 Thrusters (135/95)
- 9 Toes to Bar
RXX: Use a 20/14lb vest
COOL DOWN
1) 100m Walk
2) Core Work: Wide Stance Good Morning’s, 12 x 3-4 sets
3) Foam Roll (10 passes per area)
4) V Stretch