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10.16.2019

WARM-UP

1) Scap Push-Ups & HS Scap Push-Ups

2) Wall Facing Negative HSPU

3) Wall Facing Strict & Kipping HSPU

4) PVC Pipe 1st Rib & Trap Mob.

5) Push Press Bar Warm-Up

STRENGTH: Push Press, 3RM of the day

  • Starting @ 60%, work up to a 3RM in 4-5 sets

  • Do 3 sets with 3RM of the day; 60s REST between sets

ACTIVE MOBILITY

1) Pec & Lat Smash

2) Banded Elbow Bulley

3) Forearm Smash & Wrist Stretching Series

4) Tricep Smash

WOD: Perform the following for time: 21 – 15 – 9 reps of …

  • Kipping L Pull-Ups

  • Strict HSPU

**15-minute time-cap

COOL DOWN

1) 100-200m Recovery Walk

2) Core Work: DB Tempo OHS (5s down), 5 R/L for 4 sets

3) Foam Roll (10 passes per area)

4) V Stretch (2-3 minutes, relaxed hold)