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WARM-UP
1) Hollow Body Hold, 10s + Hollow Rock, 5 reps for 3 sets
2) GHD Sit-Ups Review
3) L Sit Legless Rope Climb, 5 reps
4) Trap Smash + Banded Trap Stretch
STRENGTH: Legless Rope Climb, 2 reps w/10s rest b/w + Legless Rope Climb L Sit hold, ME time
ACTIVE MOBILITY
1) Lat Smash
2) Lat Stretch
3) Hip Flexor Smash
4) Banded Spider Stretch
PARTNER WOD: Perform the following for time with a partner:
Partner 1: ME Calories of Rowing/Biking/Ski Erg
Partner 2: 25 – 20 – 15 - 10 reps of GHD Sit-Up’s
COOL DOWN
1) Recovery Walk, 100-200m following WOD
2) Core Work: Superman Hold, ME hold for 4 sets
3) Foam Roll & Soft Tissue Work, 3-5 minutes
4) V Stretch