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)