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WARM-UP
1) KB Armbar, KB Halo, KB Bottom’s Up Press/Carry
2) Banded Single-Leg Hip Squat, 15 reps R/L
3) KB Hip Flexor Smash
4) Banded Hip Extension
ACTIVE MOBILITY
1) Forearm Smash & Wrist Stretch
2) Tricep Smash Banded Elbow Extension
3) Tear Drop Smash
4) Couch & Glute Stretch
OPEN WOD 19.3: Perform the following for time; 10-minute time-cap:
- 200-Ft. Dumbbell Overhead Walking Lunge (50/35)
- 50 Dumbbell Box Step-Ups (50/35, 24/20” box – 25 reps R/L)
- 50 Strict Handstand Push-Ups
- 200-Ft. Handstand Walk
Scaled 19.3: Perform the following for time; 10-minute time-cap:
- 200-Ft. Dumbbell Front-Rack Lunge (50/35)
- 50 Dumbbell Box Step-Ups (50/35, 24/20” box – 25 reps R/L)
- 50 5-In. Elevated Strict Handstand Push-Ups
- 200-Ft. Bear Crawl
COOL DOWN
1) Recovery Walk, 100-200m following WOD
2) Core Work: GHD Sit-Up’s, 15 reps for 4 sets
3) Foam Roll & Soft Tissue Work, 3-5 minutes
4) Pigeon Pose & V Stretch