03.12.2020

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