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07.23.2019

WARM-UP

1) Tabata Ski Erg

2) Scap Pull-Up, 10 reps + Scap Circles, 10 reps

3) Kipping, 10 reps – 2 sets

4) Negative Pull-Ups (5s down), 5 reps

ACTIVE MOBILITY A

1) Lat Smash

2) Banded Lat Stretch

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

ACTIVE MOBILITY B

1) Barbell Quad & Adductor Smash

2) KB Sumo Squat Stretch

WOD: Perform 5 rounds of the following for time:

- 15 Med Ball Cleans (20/14)

- 10 KTE’s

- 2 Rope Climb’s

COOL DOWN

1) 200m Recovery Walk following WOD

2) Core Work: Weighted Back Extensions – Plate BH, 15 reps for 3-4 sets

3) Foam Roll (10 passes per area)

4) V Stretch, 2-3 minutes