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