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WARM-UP
1) Dynamic Running Warm-Up, 5-minutes
2) PVC Pipe Hollow Body hold w/Pull-Over, 10 reps
3) Scap Pull-Ups, 10 reps + Kipping, 10 reps + Toes to Bar, 5 reps
4) Ring Dip Support Hold + Negative Ring Dip (5s down), 5 reps
5) Lat Smash + Banded Lat Stretch
STRENGTH: Weighted Ring Dips, 5 reps + Double KB OH Carry, 120ft for 4 sets total
ACTIVE MOBILITY
1) Tricep & Pec Smash
2) Banded Elbow Bulley
3) Hamstring Tack Floss
4) Standing Toe Touch Stretch (hamstring/calf)
WOD: Perform the following for time:
- 800m Run buy in
Then 5 rounds of ….
- 10 Toes to Bar
- 10 Sumo Deadlift High Pull (95/65)
- 800m Run buy-out
COOL DOWN
1) Recovery Walk, 100-200m following WOD
2) Core Work: Tabata Ring Support hold, L Sit or Knee Tuck (20s on, 10s off, 8 rounds)
3) Foam Roll & Soft Tissue Work, 3-5 minutes
4) V Stretch