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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