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03.10.2020

WARM-UP

1) 250m Ski + 250m Row

2) Inverted Burpees

3) Wall Walks w/Shoulder Touches

4) Kick to Handstand & Hold w/HS Pats

SKILL WOD: Handstand Walk/Wall Walk with Shoulder Touches/HS Hold, 30s On/30s Off for 10-minutes

ACTIVE MOBILITY

1) Lat Smash & T-Spine Extensions

2) Pec Smash

3) Adductor Smash

4) Weighted Butterfly Stretch

WOD: Perform a 15-minute AMRAP with the following:

  • 2 Barbell Push-Up +2 reps each round

  • 60ft Barbell Suitcase Carry, Right Arm (95/65)

  • 2 Sumo Deadlift High Pulls +2 reps each round (95/65)

  • 60ft Barbell Suitcase Carry, Left Arm (95/65)

COOL DOWN

1) Recovery Walk for 2-minutes immediately following WOD

2) Core Work: Weighted Plank hold w/Alternating Reach, 12 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