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01.16.2019

WARM-UP

1) Low Bear w/Alternating Reach, 10 reps R/L

2) Hollow Body hold, 10s + 5 Hollow Rocks – 2X’s

3) Kipping on the Rings, 5 minutes

4) Lat Smash + Lat Stretch

SKILL WOD: Tabata Style (20s On/10s Off, 8X’s) – Skin the Cats

ACTIVE MOBILITY

1) T-Spine Extensions

2) High Glute Smash + Low Back Press-Up’s

3) Calf Smash

PARTNER WOD: Partner Rowing & Plank Hold, ME distance in 20-minutes accumulative:

Partner 1: Hold Plank, ME hold while partner rows

Partner 2: Row ME distance for the amount of time partner holds plank

COOL DOWN

1) 100m Recovery Walk (immediately following WOD)

2) Core Work: L Sit hold, 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: V Stretch