WARM-UP
1) Crawling Warm-Up
2) Scap Pull-Up’s, 10 reps
3) Negative Pull-Ups, 5 reps
4) Lat Smash
STRENGTH: Weighted Pull-Up, 5RM of the day in 5-7 sets; do 2-3 sets w/5RM
ACTIVE MOBILITY
1) Barbell Pec Smash + Rear Delt Tack & Floss
2) Lat Stretch
3) T-Spine Extensions
WOD: Perform 5 rounds of the following for time:
- 2 Legless Rope Climbs - 20 Alternating Dumbbell Snatches (50/35)
COOL DOWN
1) 100-200m Recovery Walk
2) Core Work: L Sit on Rings, tabata style
3) Foam Roll (10 passes per area)
4) V Stretch (2-3 minutes, relaxed hold)