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02.12.2020

WARM-UP

1) Jump Rope Warm-Up

2) Pull Over Series

3) Banded Pull Apart Series

4) KB Bottoms Up Press & Carry

STRENGTH: Push Press, MAX OUT

ACTIVE MOBILITY

1) PVC Pipe 1st Rib & Trap

2) T-Spine Extensions

3) Lat Smash & Lat Stretch

4) Calf Smash

WOD: “Climbing Annie” Perform the following for time:

50 – 40 – 30 – 20 – 10 reps of …

  • Double Unders

  • Abmat Sit-Ups

  • At the START of each round do 3 Rope Climbs

COOL DOWN

1) Recovery Walk for 2-minutes immediately following WOD

2) Core Work: Bird Dog w/KB Row, 20 reps R/L for 3-4 sets

3) Foam Roll (10 passes per area)

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

5) Individual Mobility