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