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09.10.2019

WARM-UP

1) 250m Ski

2) Banded Pull Apart’s, 10 reps each (palms down, palms up, lat raise, front raise)

3) Scap Pull-Ups, 10 reps & Scap Circles, 10 reps

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

5) Lat Smash

STRENGTH A: Weighted/Strict Pull-Ups, 20s On/20s Off – 8X’s

ACTIVE MOBILITY

1) PVC Pipe 1st Rib & Trap Smash

2) Banded Lat Stretch

STRENGTH B: Inverted Row Hold, 20s On/10s Off – 8X’s

ACTIVE MOBILITY

3) Barbell Quad/Adductor Smash

4) Weighted Butterfly Stretch

WOD: Perform 2 rounds of the following for time:

  • 5 Rope Climbs

  • 30 One Arm DB Hang Squat Cleans (15 R/L, 50/35)

  • 200m One Arm KB Rack Carry (100m R/L, 53/35)

COOL DOWN

1) 100-200m Recovery Walk

2) Core Work: 10s Hollow Hold + 10s Hollow Rock + 10s REST, repeat sequence for 2-minutes unbroken

3) Foam Roll (10 passes per area)

4) V Stretch (2-3 minutes, relaxed hold)