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