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WARM-UP
1) Using a partner, Ski 250m, rest while they ski & repeat 2X’s
2) Push-Up Variations (negatives, close grip, push-up with slide)
3) Extended Plank Hold, 10s + Wall Walk to Wall Facing HS Hold, 10s, 5 reps
4) Pec Smash & Banded Elbow Bulley
SKILL: HSPU, Kipping
a) HSPU Practice (scaling options, drills)
- Negative HSPU w/Abmat & Plate
- Feet/Knees on Box
- Freestanding HSPU
b) Kipping C2B Pull-Up Practice
- DB Hollow Body Lat Activation Drill
- Kipping, 10 reps for 2-3 sets
- Scaling Option for C2B Pull-Ups w/bench
- C2B Pull-Up with 5/4/3/2/1s hold at top
ACTIVE MOBILITY
1) Lat Smash & Scap Scrub
2) PVC Pipe 1st Rib & Trap Mobilization
3) Banded Elbow Extension & Trap Stretch
4) T-Spine Extension Stretch (hollow arch)
WOD: Perform the following for time: 20 – 16 – 12 – 8 – 4 reps of….
- Handstand Push-Ups
- Ring Push-Ups
- Chest to Bar Pull-Ups
COOL DOWN
1) Recovery Walk, 100-200m following WOD
2) Core Work: GHD Back Extension w/tempo (3s up/3s hold/3s down), 10-12 reps for 3-4 sets
3) Foam Roll & Soft Tissue Work, 3-5 minutes
4) Banded Lat & Pec Stretch