No tags yet.
WARM-UP
1) Tabata Row
2) Hollow Body Hold w/Lat Pull Down, 10 reps – 2X’s
3) Scap Pull-Ups, 10 reps + Kipping, 5 reps – 2X’s
4) Kick to Handstand + Scap Push-Ups, 10 reps
5) Negative HSPU (5s down), 5 reps
SKILL: Toes to Bar, HSPU
ACTIVE MOBILITY
1) Barbell Trap Smash
2) Barbell Tricep Smash
3) Forearm Stretching Series
4) T-Spine Extensions
WOD: Perform a 14-minute alternating EMOM with the following:
MIN 1: 20s, ME reps Strict T2B + 20s, ME reps Kipping T2B + 20s REST
MIN 2: 20s, ME reps Strict HSPU + 20s, ME reps Kipping HSPU + 20s REST
**SCORE is total # of reps
COOL DOWN
1) 100-200m Recovery Walk
2) Core Work: Reverse Hyper’s w/3s pause, 8-12 reps for 3-4 sets
3) Foam Roll (10 passes per area)
4) V Stretch (2-3 minutes, relaxed hold)