WARM-UP
1) Dynamic Running Warm-Up
2) Warm-Up for Kipping T2B & Pull-Ups
3) T-Spine & Lat Smash
4) Hollow Arch Stretch
WOD PREP
1) 5 Toes to Bar + 5 Pull-Ups
2) OH Walking Lunge w/Plate, 10 steps (5 R/L)
3) Sumo Deadlift High Pull Progression (5 reps each)
- Sumo Deadlift, NO Shrug
- Sumo Deadlift, Slow Shrug
- Sumo Deadlift, Fast Shrug
- Hip High Pulls
- Sumo Deadlift High Pull
4) 5 Toes to Bar + 5 Pull-Ups
ACTIVE MOBILITY
1) Banded Lat & Pec Stretch
2) Barbell Quad Smash
3) Frog + Couch Stretch
4) Calf Smash + Calf Stretch
PARTNER WOD: Perform the following partner WOD for time; runs are completed together, & reps are split evenly between partners.
- Run 400m
- 50 Toes to Bar
- Run 400m
- 60 OH Walking Lunges with Plate (45/25)
- Run 400m
- 50 Sumo Deadlift High Pull (95/65)
- Run 400m
- 50 Chest to Bar Pull-Ups
- Run 400m
COOL DOWN
1) 100m Recovery Walk (immediately following WOD)
2) Core Work: Hollow Body Series - Hollow Hold, 10s + Hollow Rock, 10 reps + Flutter Kicks, 10 reps, 3-4 sets total
3) Foam Roll (10 passes per area, starting with the back & working down to calf/shin)
4) Static Stretch of the Day: V Stretch, 2-minute relaxed hold