03.22.2019

WARM-UP

1) 500m Row

2) Mini Band Glute Warm-Up

3) Banded Pull Aparts, Lat Pull Down, Tricep Band Work

4) Banded Front Rack & Anterior Ankle Mobilization

WOD PREP & ACTIVE MOBILITY

1) Scap Pull-Ups, 10 reps + Basic Kipping, 10 reps

2) Lat & Rear Delt Smash

3) KB Sumo Squat Series

4) Barbell Thruster Warm-Up

5) Kipping Pull-Ups with Pause at Top

6) Couch & Frog Stretch

OPEN WOD 19.5: Perform the following for time; 20-minute time-cap:

33-27-21-15-9 reps of….

- Barbell Thrusters 95/65

- Chest to Bar Pull-Ups

COOL DOWN

1) Recovery Walk, 100-200m following WOD

2) Soft Tissue Work: High Glute & Hamstring Smash

3) Foam Roll, 3-5 minutes

4) Banded Hip Extension Stretch