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01.24.2020

WARM-UP

1) Crawling Warm-Up

2) Hollow Body Hold, 10s + Extended Plank Hold, 10s - 3X's total

3) Scap Pull-Up, 3 reps + Kipping, 3 reps + KTE’s, 3 reps – 3X’s total

4) Support Hold, 5s + Negative Ring Dip w/Pause in Bottom, 1 rep – 5X’s total

STRENGTH: Weighted Ring Dips, 3RM of day

ACTIVE MOBILITY

1) Pec Minor & Tricep Smash

2) Banded Elbow Extension & Wrist Distraction

3) Lacrosse Ball Hip Flexor & Glute Smash

4) Lat Smash & Stretch

WOD: Perform 4 rounds of the following sequence:

MIN 1: Rope Climb, ME reps

MIN 2: One Arm KB Rack PB Lunges, ME reps (53/35, switch arms halfway)

MIN 3: KTE’s, ME reps

MIN 4: Reverse Bar Push-Up’s (bar on rack), ME reps

COOL DOWN

1) Recovery Walk for 2-minutes immediately following WOD

2) Core Work: Back Extensions w/KB Row, 15 reps for 3-4 sets

3) Foam Roll (10 passes per area)

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

5) Individual Mobility