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12.20.2019


WARM-UP

1) 250m Ski + 250m Row

2) Crawling Warm-Up

3) Scap Pull-Ups + Scap Circles

4) Kipping, 5 reps + 1 Negative Pull-Up – 5 reps

STRENGTH: Weighted Pull-Up, 1RM

ACTIVE MOBILITY

1) T-Spine Extensions & Lat Smash

2) Barbell Bicep Smash

3) Banded Lat Stretch

4) Hard Foam Roller Quad & Hip Flexor Smash & Spider Stretch

WOD: Perform the following for time:

  • 40 Chest to Bar Pull-Ups

  • 30 GHD Sit-Up’s

  • 20 Strict Ring Rows

  • 30 GHD Sit-Up’s

  • 40 Chest to Bar Pull-Ups

COOL DOWN

1) Recovery Walk for 2-minutes immediately following WOD

2) Core Work: Med Ball Slams, 20 reps for 3-4 sets

3) Foam Roll (10 passes per area)

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

5) Individual Mobility