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02.25.2019

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