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WARM-UP
1) 500m Row
2) Hollow Body Holds & Hollow Arch Holds
3) Banded Pull Apart Series
4) Negative Pull-Ups & Ring Dips
SKILL WOD: Repeat for 5 rounds: 10s Ring Pull-Up Hang + 10s Chin to Ring Pull-Up Hold + 20s REST – Each drop = 5 Burpee Penalty at the end
Repeat for 5 rounds: 10s Ring Support Hold + 10s Deep Ring Dip Hold + 20s REST – Each drop = 5 Burpee Penalty at the end
ACTIVE MOBILITY
1) Pec & Lat Smash
2) Banded Pec & Lat Stretch
3) Hamstring Tack & Floss
4) Single Leg Banded Hamstring Stretch
WOD: Perform 5 rounds of the following for time:
15 Deadlifts (135/95)
10 Med Ball Cleans (20/14)
5 Ring Muscle-Ups (5 C2B Pull-Ups + 5 Kipping Ring Dips)
COOL DOWN
1) Recovery Walk for 2-minutes immediately following WOD
2) Core Work: Tabata Style Extended Plank Hold
3) Foam Roll (10 passes per area)
4) V Stretch (2-3 minutes, relaxed hold)
5) Individual Mobility