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01.18.2019

WARM-UP

1) Hollow Body hold with Lat Pull Down, 10 reps w/3s pause

2) Ring Dip Support Hold, 10s + Deep Dip Hold, 10s – 3X’s

3) Negative Ring Dip’s, 5 reps w/5s decent

4) Lacrosse Ball Scap Scrub & Pec Smash

5) Banded Elbow Bulley

STRENGTH: Weighted Dips, 3RM + Hand Over Hand Sled Pull, 60m – 5 sets total

ACTIVE MOBILITY

1) Anterior Ankle Mobilization

2) Barbell Pec Smash w/Rear Delt Tack & Floss

3) High Glute + Hip Flexor Smash

4) Couch & Front Rack Stretch

WOD: Perform the following for time:

- 100 Chest to Bar Pull-Up’s**

**Burpee Penalty: Each time you drop off the bar = Burpees, starting at 5 reps & +1 reps each time you break

COOL DOWN

1) 100m Recovery Walk (immediately following WOD)

2) CORE WORK: Weighted AbMat Sit-Up’s w/3s Decent, 20 reps x 3-4 sets

3) Foam Roll (10 passes per area, starting with the back & working down to calfs/shins)

4) STATIC STRETCH OF THE DAY: Extended Puppy Pose, 2-minute relaxed hold