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WARM-UP
1) 250m Ski
2) Band Warm-Up: Pass Through’s, Pull Apart’s, OH Press, Lat/Front Raise
3) Scap Pull-Ups, 10 reps + Scap Circles, 10 reps
4) Negative Pull-Up w/2s Pause every 1”, 5 reps (5s decent)
STRENGTH: Weighted Pull-Ups, 5RM of the day
Use 4-5 sets to find a 5RM of the day
Do 2-3 sets with 5RM of the day
ACTIVE MOBILITY
1) Lat & Tricep Smash
2) Banded Lat Stretch
3) Pec Smash
4) Banded Elbow Bulley
WOD: Perform 3 rounds of the following with a partner; one person works, the other RESTS – Reps are split evenly, rotate as needed:
60 Ring Dips
60 C2B Pull-Ups
80 One Arm KB Front Rack PB Lunges (53/35, 25 R/L per person)
COOL DOWN
1) 100-200m Recovery Walk
2) Core Work: Superset for 3-4 rounds: 15 GHD Sit-Ups + 15 Back Extensions
3) Foam Roll (10 passes per area)
4) V Stretch (2-3 minutes, relaxed hold)