No tags yet.
WARM-UP
1) Hollow Body hold, 10s for 3 sets
2) Banded Pull Aparts, 20 reps
3) Banded Lat Pull-Down, 20 reps
4) Scap Pull-Ups & Scap Circles, 10 reps each
5) Kipping, 5 reps + Negative Pull-Up’s, 3 reps for 2 sets
STRENGTH: Weighted Pull-Up’s, 3 reps + Strict Pull-Up’s, 3 reps + Kipping Pull-Up’s, 3-6 reps – 4 sets total
ACTIVE MOBILITY
1) Lat & T-Spine Smash
2) Hollow Arch Stretch
3) Glute & Hamstring Smash
4) Single-Leg Hamstring Stretch
WOD: Perform the following for time:
- 200 Russian KB Swings (70/45)
- EMOM do 5 Kipping Chin to Bar Pull-Up’s
** Start with KB Swings
COOL DOWN
1) 100m Recovery Walk (immediately following WOD)
2) CORE WORK: Weighted Side Plank w/Hip Raise, 10 reps R/L, 4 sets
3) Foam Roll (10 passes per area, starting with the back & working down to calfs/shins)
4) STATIC STRETCH OF THE DAY: Pigeon Pose, 2-minute hold R/L