WARM-UP
1) Perform 2-3 rounds for quality:
- 150m Ski
- 10 Banded Lat Pull Over w/Hollow Body Hold
- 5 Scap Pull-Ups + 3 Negative Pull-Ups
2) Weighted T-Spine Extensions
3) Hollow Arch Stretch (hands on box or bar)
STRENGTH: Weighted Pull-Ups, 3RM of day in 6-8 sets
ACTIVE MOBILITY
1) Lat & Rear Delt Smash
2) Trap Smash & Stretch
3) KB Adductor Smash + KB Sumo Stretch
4) Hip Flexor Smash + Spider Stretch
WOD: Perform the following for time:
10 Rope Climbs
30 One Arm DB Box Step Overs (50/35)
50 Sumo Deadlift High Pull (95/65)
COOL DOWN
1) Recovery Walk for 2-minutes immediately following WOD
2) Core Work: Plank with Banded Row
3) Foam Roll (10 passes per area)
4) V Stretch (2-3 minutes, relaxed hold)
5) Individual Mobility