07.09.2019

WARM-UP

1) 500m Row

2) Scap Pull Ups, 10 reps + Scap Circles, 10 reps

3) Negative Pull-Ups (5-10s down), 5 reps

ACTIVE MOBILITY A

1) Lat Smash & T-Spine Extensions

2) Banded Lat Stretch

STRENGTH: Weighted Pull-Ups, 10-minute EMOM, 3-5 reps

ACTIVE MOBILITY B

1) High Glute Smash

2) Frog Stretch

WOD: Perform the following for time:

- 50 Wall Balls (20/14)

- 5 Rope Climbs

- 40 Wall Balls

- 4 Rope Climbs

- 30 Wall Balls

- 3 Rope Climbs

- 20 Wall Balls

- 2 Rope Climbs

- 10 Wall Balls

- 1 Rope Climbs

COOL DOWN

1) 200m Recovery Walk following WOD

2) Core Work: L Sit Leg Lifts, 8-10 reps for 3-4 sets 3) Foam Roll (10 passes per area)

4) V Stretch, 2-3 minutes