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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)