WARM-UP
1) Seated Banded PVC Pipe Pulls, 10 reps x 3 sets
2) Scap Pull-Ups, 10 reps
3) Negative Pull-Ups (5s to lower down), 5 reps
4) Lat Smash
STRENGTH: Weighted Pull-Up’s, 1RM + 3 Strict Pull-Up’s + ME Kipping Pull-Up’s – 4 sets
ACTIVE MOBILITY
1) Banded Lat Stretch
2) Scap Scrub
3) Psoas Tack & Floss
4) Hamstring Tack & Floss
PARTNER WOD: Perform an 18-minute AMRAP of the following:
Partner 1: 10 Strict Ring Rows
Partner 2: 15 Weighted AbMat Sit-Up’s (15/10)
Partner 1: 20 American KB Swings (55/35)
Repeat, alternating work/rest through the 3 exercises; score is total rounds + reps
COOL DOWN
1) 100m Recovery Walk (immediately following WOD)
2) Core Work: Handstand Hold, accumulate 2-minutes
3) Foam Roll (10 passes per area, starting with the back & working down to calf/shin)
4) Static Stretch of the Day: T-Spine Extension Hold w/Med Ball & Post, 2-minute relaxed hold