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06.21.2019

WARM-UP

1) 250m Ski + 250m Row

2) HSPU Practice, 5 minutes

3) KB Sumo Squat Series

4) Barbell Adductor Smash

ACTIVE MOBILITY A

1) Frog Stretch

2) Hamstring Tack & Floss

STRENGTH: Sumo Deadlift, 10-minute EMOM

MIN 1 - 3: 5 reps @ 65/70/70%

MIN 4 – 10: 4 reps @ 70-75%

ACTIVE MOBILITY B

1) Barbell Pec & Trap Smash

2) Banded Pec & Lat Stretch

WOD: Perform a 20-minute EMOM using a partner; you can only work when partner is hanging on pull-up bar:

Partner A: Completes the following, while Partner B Hangs from Pull-Up Bar:

- 3 HSPU

- 4 Bar Facing Burpees

- 5 Sumo Deadlift High Pull (95/65)

**REST with time remaining in minute; each partner does 10 rounds

COOL DOWN

1) 200m Recovery Walk following WOD

2) Core Work: Weighted Ab Mat Sit-Ups, 25 reps for 3-4 sets 3) Foam Roll (10 passes per area)

4) V Stretch, 2-3 minutes