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WARM-UP
1) Jump Rope Warm-Up
2) Scap Pull-Ups, 10 reps + Scap Circles, 10 reps
3) Kipping, 10 reps + KTE’s, 5 reps + Pull-Ups, 5 reps
4) Barbell Trap Smash
SKILL: Kipping (pull-ups/KTE’s), Double Under’s
ACTIVE MOBILITY
1) Calf Smash
2) Calf & Hamstring Stretch
3) T-Spine Extensions
4) Frog Stretch
WOD: Perform the following for time:
50 One Arm DB OH Walking Lunges (25 R/L, 50/35)
25 Pull-Ups
50 Double Under’s
25 GHD Sit-Ups
50 One Arm DB Push Press (25 R/L, 50/35)
25 Target Burpees (6” from reach)
50 Wall Balls (20/14)
25 KTE’s
COOL DOWN
1) 100-200m Recovery Walk
2) Core Work: Weighted Back Extension Hold, accumulate 2-minutes in as few sets as possible
3) Foam Roll (10 passes per area)
4) V Stretch (2-3 minutes, relaxed hold)