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12.28.2018

WARM-UP

1) Hollow Body Hold, 10s + 5s Rest – 4X’s

2) Ring Dip Support Hold, 10s + Deep Dip Hold, 10s – 3X’s

3) Horizontal Shrugs, 10 reps + Tempo Ring Rows (5s up/5s hold/5s down) - 3X's

4) Lacrosse Ball Scap Scrub & Pec Smash

5) Banded Elbow Bulley

STRENGTH: Weighted Dips, 3RM + Hand Over Hand Sled Pull, 100m – 5 sets total

ACTIVE MOBILITY

1) Banded Anterior Ankle Mobilization w/KB & Box

2) Barbell Pec Smash w/Rear Delt Tack & Floss

3) High Glute + Hip Flexor Smash

4) Couch & Front Rack Stretch

WOD: Perform 8 rounds of the following for time:

- 2 Front Squats +2 reps each round (185/155) (2, 4, 6, 8….16 reps)

- 20 Kipping Ring Rows

- 200m One-Arm KB Front Rack Carry (70/45) – Switch arm each round

COOL DOWN

1) 100m Recovery Walk (immediately following WOD)

2) CORE WORK: Tall Plank to Pillar – Right arm leads for 10 reps, followed by left arm for 10 reps, 3-4 sets total

3) Foam Roll (10 passes per area, starting with the back & working down to calfs/shins)

4) STATIC STRETCH OF THE DAY: Extended Puppy Pose, 2-minute relaxed hold