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10.22.2018

WARM-UP

1) Double Under Progression, 5 minutes

2) Reverse Grip PVC Pipe OHS, 10 reps

3) OHS in Squat Rack, 10 reps with pause in bottom

4) Individual Mobility for OHS

STRENGTH: OHS, 1RM of the day

ACTIVE MOBILITY (60-90s per area)

1) T-Spine Extension & Lat Mobilization

2) Pec Smash with Rear Delt Tack & Floss

3) 1st Rib Mobilization

4) Glute Smash & Couch Stretch

WOD: Perform 7 rounds of the following for time:

- 10 KB Goblet Push back Lunges (5 R/L, 70/45)

- 20 Reverse Grip Push-Up’s

- 30 Double Under’s

COOL DOWN

1) 100m Walk

2) Core Work: Tabata Flutter Kicks (20s On/10s Off for 8 rounds total)

3) Foam Roll (10 passes per area)

4) Frog Stretch