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11.11.2019

WARM-UP

1) 250m Ski + 250m Row

2) Barbell Dead Bug’s, 10 reps

3) Barbell Hip Thrust, 10 reps

4) Front Squat Bar Warm-Up

STRENGTH: Dead Front Squats, 5RM in 5-7 sets; do 2-3 working sets w/5RM of day

ACTIVE MOBILITY

1) T-Spine Extensions & Lat Smash

2) Front Rack Stretch

3) High Glute Smash

4) Frog & Couch Stretch

WOD: Perform the following for time:

- 3 Rope Climb’s

- 50 Thrusters (95/65)

- 3 Rope Climb’s

- 50 Power Cleans (95/65)

- 3 Rope Climb’s

- 50 Barbell Push-Ups

- 3 Rope Climb’s

COOL DOWN

1) Recovery Walk for 2-minutes immediately following WOD

2) Core Work: Banded Dragon Flags, 6 x 3-4 sets

3) Foam Roll (10 passes per area)

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

5) Individual Mobility