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12.05.2018

WARM-UP

1) Kipping on Rings, 10 reps x 3 sets

2) Kipping Ring Pull-Up & T2B Practice, 5 minutes

3) Alternating Low Bear’s, 10 reps R/L

4) YTWA Superman Scap Series (2s pause at each letter), 5 reps

5) Lacrosse Ball Scap Scrub

STRENGTH: Sled Push, 40ft + Bear Hug Carry, 80ft (use d ball or plates), 4 super-sets total

ACTIVE MOBILITY

1) Lat, Tricep & Forearm Smash

2) Banded Pec & Lat Stretch

3) Barbell Quad & Calf Smash

4) Banded Posterior Chain Floss + Banded Hip Extension

WOD: Perform a 15-minute AMRAP with the following: - 10 Ring Pull-Up + T2B (1 rep = 1 Pull-Up + 1 T2B) - 10 Russian Kettlebell Swings (70/45) - 10 Wall Balls (20/14)

COOL DOWN

1) 100m Walk

2) Core Work: KB OHS, 5 reps + 40ft KB Overhead Carry – 3 sets R/L

3) Foam Roll (10 passes per area, start with the t-spine & work your way down)

4) Static Stretch of the Day: Pigeon Pose (2-minute relaxed hold R/L)