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01.23.2019

WARM-UP

1) Hollow Body Hold, 5s + Hollow Body Rocks, 5 reps – 2X’s

2) Scap Pull-Up’s, 10 reps + Banded Pull Apart’s, 10 reps – 2X’s

3) Kipping on Rings/Bar, 10 reps

4) Muscle-Ups Scaling Options & Practice

SKILL DAY: Muscle-Up’s & HSPU

ACTIVE MOBILITY

1) Pec Smash + Pec Stretch

2) 1st Rib Mob. + Trap Smash

3) T-Spine Extensions

4) Hollow Arch Stretch

WOD: Tabata Style (20s On/10s Off – 8X’s)

- Muscle-Up’s

- Ab Mat Sit-Up’s

- Wall Balls (20/14)

**1-minute REST between exercises

COOL DOWN

1) 100m Recovery Walk (immediately following WOD)

2) CORE WORK: Superman’s, 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: Banded Calf Stretch