WARM-UP
1) 2 rounds of: 10 PVC Banded Lat Pull Over w/Hollow Hold, 10 False Grip Ring Rows, 10 Slow Scap Pull-Ups
2) Lat Smash & T-Spine Extensions
3) 2 rounds of: 10 Kips on Rings, 5 Skin the Cats, 5 Jack Knives
4) T-Spine Extension Stretch (hands on box – hollow arch position)
SKILL WOD: 10-minute alternating EMOM:
MIN 1: First 40s, ME reps Strict Ring Muscle-Ups/Negative Ring MU’s + 20s, REST
MIN 2: First 40s, ME reps Kipping Ring MU’s + 20s, REST
ACTIVE MOBILITY
1) Hip Flexor & Quad Smash
2) Couch Stretch
3) Elevated Pigeon Stretch w/Box
4) Banded Lat Stretch
PARTNER WOD: Using a partner, perform a 20-minute AMRAP using the following:
6 Alternating Rope Climb’s (3 reps each)
12 Alternating One Arm DB Step-Ups (6 reps each, 50/35)
18 Alternating Burpees (9 reps each)
24 Alternating Wall Balls (12 reps each, 20/14)
**YOU do 1 rep, then I do 1 rep, until work is complete
COOL DOWN
1) Recovery Walk for 2-minutes immediately following WOD
2) Core Work: Turkish Get-Ups, 20 reps per side, break up as needed
3) Foam Roll (10 passes per area)
4) V Stretch (2-3 minutes, relaxed hold)
5) Individual Mobility