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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