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WARM-UP
1) Ski, 250m + Bike, 1-minute forward/backward
2) Scap Pull-Ups & Kipping, 10 reps
3) Negative Pull-Ups & Kipping C2B Pull-Ups, 5 reps
4) Hollow Body Hold, 10s + Support Hold, 10s – 3X’s
5) Negative Dips (5s down), 5 reps
STRENGTH: Weighted Ring Dips, 3RM of day in 5-7 sets; do 2-3 sets w/3RM
ACTIVE MOBILITY
1) Pec Smash
2) Banded Elbow Bulley
3) Lat Smash
4) Calf Smash & Stretch
WOD: Perform 4 rounds of the following time: - 6 DB Devils Press (50/35) - 12 Chest to Bar Pull-Ups
- 18 Box Jump Overs 24/20″
**20-minute time cap
COOL DOWN
1) Recovery Walk for 2-minutes immediately following WOD
2) Core Work:
3) Foam Roll (10 passes per area)
4) V Stretch (2-3 minutes, relaxed hold)
5) Individual Mobility