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09.26.2019

WARM-UP

1) Ski 250m + Row 250m 2) Supine Weighted PVC Pipe Pass Through's, 10 reps 3) Snatch Bar Warm-Up 4) HSPU Practice 5) PVC Pipe 1st Rib & Trap

ACTIVE MOBILITY 1) Pec & Lat Smash 2) High Glute & hamstring Smash 3) Frog & Couch Stretch 4) Anterior Ankle Mobilization

HERO WOD “Holleyman Variation” Perform 30 rounds of the following for time: - 5 Wall Ball Shots (20/14) - 3 Handstand Push-Ups - 1 Power Snatch (155/105)

Core Work: Barbell Roll-Outs, 6-8 reps for 3-4 sets