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01.13.2020

WARM-UP

1) 250m Row + 250m Ski

2) Weighted PVC Pipe Pass Through’s

3) Reverse Grip PVC Pipe OHS

4) PVC Pipe 1st Rib & Trap

STRENGTH: Banded KB OHS, 1RM of day

ACTIVE MOBILITY

1) Barbell Pec Smash w/Rear Delt Tack & Floss

2) Lat Smash & T-Spine Extensions

3) Glute Smash

4) Couch & Frog Stretch

WOD: Perform the following for time:

  • 50 Wall Balls

  • 40/30 Calories Ski

  • 30 Alt. DB Snatches (50/35)

  • 20 Box Jump Over’s

  • 15 Bar Muscle-Up’s or Jumping Bar Muscle-Ups

COOL DOWN

1) Recovery Walk for 2-minutes immediately following WOD

2) Core Work: Weighted Side Planks, accumulate 2-minutes per side

3) Foam Roll (10 passes per area)

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

5) Individual Mobility