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WARM-UP
1) 250m Row + 250m Ski
2) Hollow Body to Arch Log Roll’s (5s pause per position), 2 unbroken rolls R/L for 3 sets
3) 5 Scap Pull-Up’s + 5 Bar Kipp’s, 2 sets
4) 1 round of “Cindy,” for QUALITY (5 pull-up’s, 10 push-up’s, 15 air squats)
5) Lat Smash & Banded Lat Stretch
STRENGTH: Seated Legless Rope Climb’s, 2 reps w/10s rest b/w + Rope Climb L Sit hold, ME time – 4 sets total
ACTIVE MOBILITY
1) Pec Smash & Banded Pec Stretch **
2) Quad & Hip Flexor Smash **
3) Couch & Frog Stretch **
4) Barbell Trap & Tricep Smash **
(**Following each round of Active Mobility do 3 pull-ups, 3 push-ups, 6 air squats)
PARTNER WOD: Perform 16 rounds for time of the following using a partner:
Partner 1: 1 round of “Cindy:” 5 Pull-Ups + 10 Push-Ups + 15 Air Squats
Partner 2: Rows/Skis 250m
**REST with time remaining once work is complete; must switch at same time
COOL DOWN
1) Recovery Walk, 100-200m following WOD
2) Core Work: Side Plank with DB/KB Row, 12 reps R/L for 4 sets
3) Foam Roll & Soft Tissue Work, 3-5 minutes
4) V Stretch