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05.15.2019

WARM-UP

1) Tall Bear Crawl, 60ft & Low Bear Crawl, 60ft

2) Hollow Body Push-Up & HSPU, 5 reps each 2X’s

3) Scap Pull-Up’s, 10 reps for 3 sets

4) Strict Pull-Ups, 3 reps from each hand-width (wide, shoulder, chin up narrow)

SKILL: Handstands & HSPU

ACTIVE MOBILITY

1) Barbell Pec Smash w/Rear Delt Tack & Floss

2) Banded Lat & Pec Stretch

3) Tricep & Bicep Smash

4) Banded Elbow Extension

WOD: Perform 2 rounds of the following for time:

- 50 Thrusters (75/55)

- 25 Strict Pull-Ups

- 25 Strict HSPU

COOL DOWN

1) Recovery Walk, 100-200m following WOD

2) Core Work: Barbell Cauldrons – Speed, 20 reps for 3-4 sets

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

4) V Stretch