12.18.2019

WARM-UP

1) Ski 250m + 10 Banded Pull Aparts - 2X’s

2) Wall Bugs & T-Spine Superman’s, 10 reps – 2X’s

3) Kipping HSPU Progression & Practice

4) Weighted T-Spine Extensions

STRENGTH: Strict Press, Find a 1RM of the day in 6-8 sets (start @ 50%)

ACTIVE MOBILITY

1) Lat Smash & Stretch

2) Barbell Pec & Tricep Smash

3) Banded Elbow Bulley

4) Banded Hamstring Stretch

WOD: Perform the following every 2-minutes for 7 rounds total:

• 90s to Do… 250/200m Row – Use time remaining to AMRAP Deficit HSPU

• REST 30s & repeat

COOL DOWN

1) Recovery Walk for 2-minutes immediately following WOD

2) Core Work: Single Leg Toes to Bar, 6 R/L for 3-4 sets

3) Foam Roll (10 passes per area)

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

5) Individual Mobility