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WARM-UP
1) Tabata Ski
2) Banded Lat Pull Down w/Hollow Hold
3) Banded Pull Apart Series
4) Scap Pull-Ups & Negative Pull-Ups
5) Lat Smash
STRENGTH: Pull-Ups, 1RM of the day
ACTIVE MOBILITY
1) Banded Lat Stretch
2) Rear Delt Smash
3) High Glute
4) Frog Stretch
WOD: Perform a death-by workout using the following; 2 fails total – REST 1-minute after failure:
Jumping Pull-Ups
Burpees
Jumping Air Squats
COOL DOWN
1) Recovery Walk for 2-minutes immediately following WOD
2) Core Work: Tabata Hollow Body hold/rock
3) Foam Roll (10 passes per area)
4) V Stretch (2-3 minutes, relaxed hold)
5) Individual Mobility