WARM-UP
1) Hollow Body Hold w/Banded Lat Pull-Down, 10 reps
2) Scap Pull-Up’s, 10 reps + Kipping, 10 reps
3) Barbell Deadlift Warm-Up (5 reps each)
- Goodmorning’s
- RDL’s
- Segment Deadlift (pause AK/BK/Mid-Shin)
4) Hamstring Tack Floss
STRENGTH: Deadlift, 5RM of the day in 4-6 sets
ACTIVE MOBILITY
1) Banded Hamstring Stretch
2) High Glute Smash + Low Back Press-Ups
3) Lat Smash + Banded Lat Stretch
4) Forearm Smash + Banded Elbow Extension
PARTNER WOD: Perform 4 rounds of the following for time & total reps:
- Partner 1: 20 Chest to Bar Pull-Ups
- Partner 2: ME reps, Deadlifts (85% of average bodyweight as a pair)
COOL DOWN
1) 100m Recovery Walk (immediately following WOD)
2) CORE WORK: Straight Leg Raises, 15 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: Olympic Wall Squat with Rotation