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01.07.2020

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