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03.21.2019

WARM-UP

1) Speed Ladder, 5-minutes

2) DB Shoulder Warm-Up, 2-minutes continuous movement

3) Hollow Body Hold, 10s + 5 Hollow Rocks for 3 sets

4) T-Spine Extensions

SKILL: Kipping on the Rings (skin the cats, jack knife, KTE’s, Toes to Rings)

ACTIVE MOBILITY

1) Lat Smash + Lat Stretch

2) Tricep Smash

3) Banded Elbow Extension & Wrist Distraction

4) Barbell Quad Smash

WOD: 15-minute AMRAP of the following:

- 8 Plate Get-Ups (25/15)

- 12 Kipping Toes to Rings

- 16 Plate OH Push Back Lunges (25/15, 8 R/L)

COOL DOWN

1) Recovery Walk, 100-200m following WOD

2) Core Work: Weighted GHD Back Extensions, 12 x 3-4 sets

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

4) Couch Stretch