No tags yet.
WARM-UP
1) Dynamic Running & Crawling Warm-Up (Low Bear Crawl, Lateral Plank w/Push-Up, Walk-Out to Forearm Push-Ups, 5 minutes
2) Scap Pull-Up’s, 10 reps
3) One-Arm Hang, 5s hold, switch R/L X2’s for 3 sets total
4) Negative Pull-Up, 5 reps
5) Lat Smash
STRENGTH: Weighted Pull-Ups, 5 reps + Weighted Push-Ups, ME reps (45/25lb plate), 4 super-sets total
ACTIVE MOBILITY
1) Banded Lat Stretch
2) Pec Smash + Stretch
3) Plantar Surface Smash
4) Hamstring/Calf Stretch
WOD: Perform the following for time:
- 800m Run
- 25 Target Burpees (6” from reach)
- 50 Strict Ring Rows (feet elevated)
- 75 Ab Mat Sit-Ups
- 800m Run
**20-minute time-cap
COOL DOWN
1) 100m Walk
2) Core Work: Turkish Get-Up’s, 3 reps R/L – 4 sets total, AHAP
3) Foam Roll (10 passes per area, start with the t-spine & work your way down)
4) Static Stretch of the Day: Puppy Pose (2-minute relaxed hold R/L)