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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