WARM-UP
1) Do 2-3 rounds for quality:
- 150m Ski
- Ring Dip Support Hold, 20s tight hollow body hold on rings
- Banded Lat Pull Over w/Hollow Body Hold, 15-20 reps
- Ring Scap Pull-Ups, 5 reps + Kipping on Rings - Beat Swings, 5 reps
2) Pec/Armpit Floss w/Rings
3) Negative Ring Dips (5s d down, 2s hold at bottom) + Negative Pull-Ups (5s to lower down, 2s pause halfway down), 5 reps each
4) Lat Smash & T-Spine Extensions
STRENGTH: Weighted Pull-Ups or Dips, 1RM of day in 6-8 sets; do 2 sets w/3RM
ACTIVE MOBILITY
1) Banded Lat Stretch & Band Elbow Bulley
2) Hip Flexor & High Glute Smash
3) Frog & Couch Stretch
4) Banded Elbow Extension & Banded Wrist Distraction
WOD: Perform a 14-minute EMOM with the following; REST with time remaining in each minute:
3 DB Push-Ups
4 Double DB Front Squat (50/35)
5 Double DB Thruster (50/35)
**SCORE is total rounds performed successfully out of 14
COOL DOWN
1) Recovery Walk for 2-minutes immediately following WOD
2) Core Work: Weighted AbMat Sit-Ups, 25 reps for 3-4 sets
3) Foam Roll (10 passes per area)
4) V Stretch (2-3 minutes, relaxed hold)
5) Individual Mobility