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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