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04.02.2019

WARM-UP

1) Row 500m & Bike 400m

2) Scap Pull-Ups, 10 reps/Basic Kipping, 10 reps/C2B Pull-Up’s, 5 reps

3) Front Squat Warm-Up Sets, 4 reps x 3 sets @ 55/60/65%

4) Pec Smash/Rear Delt Smash/Front Rack Stretch

STRENGTH: Dead Front Squats, 4 x 5 sets @ 70-75%

ACTIVE MOBILITY

1) T-Spine Extensions

2) Quad/Adductor/Hip Flexor Smash

3) Weighted Butterfly Stretch

4) Anterior Ankle Mobilization

WOD: Perform 7 rounds of the following for time:

- 10 Chest to Bar Pull-Ups

- 10 Double KB Push Press (55/35)

- 20 One Arm KB Walking Lunges – Rack Style (55/35, 10 R/L)

COOL DOWN

1) Recovery Walk, 100-200m following WOD

2) Core Work: Parallete L-Sit w/Leg Lifts, 5-8 reps R/L w/2s pause for 3-4 sets

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

4) Frog Stretch