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10.17.2019

WARM-UP

1) 250m Row + 250s Ski

2) Banded Shoulder Warm-Up

3) L-Sit Rope Pull-Ups w/5s hold, 5 reps

4) Scap Scrub

SKILL: Legless Rope Climb’s

ACTIVE MOBILITY

1) Press-Ups

2) Double Lacrosse Ball Lumbar Smash

3) KB Psoas Smash

WOD: Perform 5 rounds of the following for time: - 2 Rope Climb’s

- 8 D Ball Cleans (4 R/L, 100/80)

- 2 Rope Climb’s

- 16 DB Box Step Over’s (8 R/L, 50/35)

COOL DOWN

1) 100-200m Recovery Walk

2) Core Work: Ring Push-Ups, ME unbroken reps + Ring Plank hold, 30s – 4 sets

3) Foam Roll (10 passes per area)

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