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WARM-UP
1) 250m Ski
2) DB Shoulder Series & Banded Pull Apart Series
3) Scap Pull-Ups & Scap Circles
4) Kick to Handstand Practice
SKILL: Inverted Burpees, Kipping on Rings & Ring Fun
ACTIVE MOBILITY
1) PVC Pipe 1st Rib & Trap
2) Pec & Lat Smash
3) Banded Lat Stretch
4) T-Spine Extensions
WOD: Perform 7 rounds of the following for time:
- 1 Kipping Ring Pull-Up + 1 Toes to Ring, 10 reps
- 1 Inverted Burpee w/Transverse Wall Walk (3 steps one way), 5 reps
COOL DOWN
1) Recovery Walk for 2-minutes immediately following WOD
2) Core Work: Reverse Hyper’s, 15 reps for 3-4 sets
3) Foam Roll (10 passes per area)
4) V Stretch (2-3 minutes, relaxed hold)
5) Individual Mobility