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WARM-UP
1) 500m Row
2) Hollow Body Hold, 10s + 5 Scap Pull-Ups + 5 Kips – 2X’s
3) C2B Pull-Ups w/5s Decent, 5 reps
4) Back Squat Bar Warm-Up
5) Barbell Quad & Adductor Smash
STRENGTH: Box Squats – Back Squat Style, 3RM of day
ACTIVE MOBILITY
1) High Glute & Hip Flexor Smash
2) Couch & Frog Stretch
3) Lat Smash
4) T-Spine & Lat Stretch w/Wall
WOD: Perform the following for time: 21 – 15 – 9 reps of ….
Chest to Bar Pull-Ups
Deadlifts (225/155)
Burpees Over Bar
COOL DOWN
1) Recovery Walk for 2-minutes immediately following WOD
2) Core Work: Banded Pallof Pressing Series, 5 reps + 5 reps + 10s hold for 4 sets
3) Foam Roll (10 passes per area)
4) V Stretch (2-3 minutes, relaxed hold)
5) Individual Mobility