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12.11.2019

WARM-UP

1) 2-minutes per Machine

2) Banded Pull Apart Series

3) Scap Pull-Ups + Kippin, 10 reps each

4) Lat Smash

SKILL: HSPU, Pistols

ACTIVE MOBILITY

1) Lat Stretch

2) PVC 1st Rib & Trap

3) Anterior Shin & Calf Smash

4) Anterior Ankle Mobilization

WOD: Perform 5 rounds of the following for time:

  • 10 HSPU

  • 15 Pull-Ups

  • 20 Alternating Pistols (10 R/L)

**20-minute time cap

COOL DOWN

1) Recovery Walk for 2-minutes immediately following WOD

2) Core Work: GHD Sit-Ups, accumulate 50 reps in as few sets as possible

3) Foam Roll (10 passes per area)

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

5) Individual Mobility