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03.13.2019

WARM-UP

1) Tabata Jump Rope, 3 rounds singles, 2 rounds floating singles, 3 rounds DU’s

2) Support Hold, 10s + Hollow Hold, 10s for 4 sets

3) Negative Ring Dips, 5-7 reps

4) Tricep Smash

STRENGTH: Weighted Ring Dips, 5 x 6 sets - AHAP

ACTIVE MOBILITY

1) Pec Smash

2) Banded Elbow Extension

3) Banded Pec Stretch

4) Calf Smash + Calf Stretch

WOD: Perform the following for time:

- 800m Run

- 100 DU’s

- 50 Abmat Sit-Up’s

- 25 Ring Dips

- 50 KTE’s

- 100 DU’s

-800m Run

COOL DOWN

1) Recovery Walk, 100-200m following WOD

2) Core Work: GHD Back Extension Barbell Row, 15 reps for 4 sets

3) Foam Roll & Soft Tissue Work, 3-5 minutes

4) Seated Straddle Static Stretch