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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, 3-5 reps, perform a 10-minute EMOM
ACTIVE MOBILITY B
1) Double Lacrosse Ball T-Spine & Lat Smash
2) Banded Lat Stretch
PARTNER WOD: Perform a 15-minute AMRAP with the following:
Partner 1: D Ball Clean Box Jump Over’s, ME reps
Partner 2: 1 round of “Cindy” 5 Pull-Ups + 10 Push-Ups + 15 Air Squats
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