01.27.2020

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