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WARM-UP
1) Tall Plank Series: Shoulder Touch, Wallet Touch, Plank to Pillar
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-Up’s, 3RM + Weighted Push-Up’s, 3RM – 5 sets total
ACTIVE MOBILITY
1) Banded Lat & Pec Stretch
2) 1st Rib Mob. & Trap Smash
3) Spider to Perfect Stretch
4) KB Sumo Squat Stretch
WOD: Perform 8 rounds of the following for time:
- 10 KB Overhead Squats (53/35, 5 R/L)
- 10 Pull-Ups
- 20 Ab Mat Sit-Ups
COOL DOWN
1) 100m Recovery Walk (immediately following WOD)
2) Core Work: Tabata Superman Flutter Kick’s, 20s On/10s Off – 8X’s
3) Foam Roll (10 passes per area, starting with the back & working down to calf/shin)
4) Static Stretch of the Day: Banded Single-Leg Hamstring Stretch