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02.20.2020

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