01.11.2019

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