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08.07.2019

WARM-UP

1) 250m Ski

2) Scap Pull-Ups, 10 reps + Kipping, 10 reps

3) Negative Pull-Ups, 5 reps + Negative Dips, 5 reps

STRENGTH/SKILL: Bar Muscle-Up’s

ACTIVE MOBILITY

1) Barbell Pec Smash

2) Barbell Bicep & Tricep Smash

3) Barbell Quad Smash

4) Couch Stretch

WOD: Perform the following for time:

- 180ft Sled Push @ body weight

- Bar Muscle-Ups, 18/15 reps (1 Bar MU = 3 Pull-Ups + 3 Dips)

- 180ft Sled Push @ BW

COOL DOWN

1) 200m Recovery Walk following WOD

2) Core Work: Tabata Hollow Body Rocks, 20s On/10s Off – 8X’s

3) Foam Roll (10 passes per area)

4) V Stretch, 2-3 minutes