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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