WARM-UP
1) Jump Rope Warm-Up
2) Scap Pull-Up’s, 10 reps + Scap Circles, 10 reps
3) Negative Pull-Up’s, 5 reps (5s hold at top, 5s to lower down)
4) Lat Smash
STRENGTH A: Weighted Pull-Up’s, Tabata Style (20s On/10s Off, 8X’s); use descending weight, start at the heaviest & go down as you get tired)
ACTIVE MOBILITY
1) Scap Scrub & Rear Delt Tack & Floss
2) Banded Lat Stretch
STRENGTH B: Weighted Pull-Up – Chin to Bar hold, Tabata Style (20s On/10s Off, 8X’s); use descending weight, start at the heaviest & go down as you get tired)
ACTIVE MOBILITY
3) Hamstring Tack & Floss + Calf Smash
4) Single-Leg Banded Hamstring & Calf Stretch
WOD: Perform a 20-minute AMRAP with the following:
5 Chest to Bar Pull-Ups
10 Russian KB Swings (70/45)
15 Double Under’s
Every 2-minutes Run 200m
COOL DOWN
1) 100-200m Recovery Walk
2) Core Work: Med Ball Weighted Leg Lifts, 12-15 reps for 3-4 sets
3) Foam Roll (10 passes per area)
4) V Stretch (2-3 minutes, relaxed hold)