WARM-UP
1) Hollow Body Hold, 10s + Hollow Rock, 5 reps – 2X’s
2) Ring Dip Support hold, 10s + Deep Dip hold, 10s – 2X’s
3) Negative Ring Dips w/pause (5s down, 3s pause halfway down), 5 reps
ACTIVE MOBILITY A
1) Barbell Bubo Pec Smash & Tricep Smash
2) Banded Elbow Extension
STRENGTH: Weighted Ring Dips, 5 reps - perform a 10-minute EMOM
ACTIVE MOBILITY B
1) Double Lacrosse Ball T-Spine & Lat Smash
2) Banded Lat Stretch
WOD: Perform a 15-minute AMRAP with the following:
- 3 Strict Pull-Ups
- 6 Deficit Hand Release Push-Ups (45/25)
- 9 One Arm Russian KB Swings (53/35, change arms each round)
COOL DOWN
1) 200m Recovery Walk following WOD
2) Core Work: Russian Twist, 15 reps R/L for 3-4 sets 3) Foam Roll (10 passes per area)
4) V Stretch, 2-3 minutes