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12.07.2018

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)