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09.17.2019

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)