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WARM-UP
1) Tabata Jog/Run
2) Wall Walk to Scap HSPU, 5 reps
3) Scap Pull-up + Kipping + Kipping Pull-Up w/3s Pause, 3 reps each
4) Negative HSPU + Kipping HSPU, 3 reps each
5) Negative Pull-Up + Kipping Pull-Up, 3 reps each
ACTIVE MOBILITY
1) PVC Pipe 1st Rib & Trap
2) Banded Trap & Banded Elbow Bulley Stretches
3) Hamstring Tack & Floss
4) Hamstring & Calf Stretch
WOD: Perform the following for time:
800m Run
50 Burpees
50 Pull-Ups
50 Alternating Pistols (25 R/L)
50 Russian KB Swings (53/35)
50 HSPU
800m Run
**30-minute time-cap
COOL DOWN
1) Recovery Walk for 2-minutes immediately following WOD
2) Core Work: Toes to Bar, ME reps unbroken for 4 sets
3) Foam Roll (10 passes per area)
4) V Stretch (2-3 minutes, relaxed hold)
5) Individual Mobility