04.02.2020

WARM-UP

1) 400m Run or 500m Row

2) Foam Roll (10 passes per area)

3) Forward & Lateral Leg Swings (10-15 reps each)

4) PVC Pipe Arm Rotations or Arm Circles (10-15 reps)

5) Ring Rows, w/5s hold & 5s Decent, 5 reps

6) Ring Push-Ups, w/5s hold & 5s Decent, 5 reps

ACTIVE MOBILITY

1) Lat Smash

2) Banded Lat Stretch

3) Low Back & Pelvic Reset

4) Low Back Press Ups & Glute Stretch with Wall

SKILL A: Rope Climb’s, Using an 8-minute running clock repeat this sequence as many times as possible:

• 1 Seated, Legless Rope Climb

• 1 J Hook Rope Climb

• 1 Legless Rope Climb

• 1 J Hook Rope Climb

**15-20s REST between reps

SKILL B: Turkish Get-Ups, accumulate 10 reps R/L with ascending weight (start without weight & add with each 1-2 reps)

WOD 1: Perform 10 rounds of the following for time

• 3 Rope Climb’s (6 modified Rope Climbs)

• 6 Ring Push-Ups

• 9 D Ball Bear Hug Squats(100/80)

WOD 2 (minimal equipment): Perform 10 rounds of the following for time (5 per arm):

• 3 DB Turkish Get-Ups (3 reps on one arm)

• 6 DB Renegade Row Push-Ups (if using one DB, do a push up & row on one arm, roll across & repeat with opposite)

• 9 Double DB Front Rack Squats (if using one DB, change arms each round)

WOD 3 (no equipment): Perform 10 rounds of the following for time:

• 3 Wall Walks

• 6 Walking OH Lunges w/Odd Object (6 steps R/L)

• 9 Burpees Over Odd Object

COOL DOWN

1) 200m Recovery Walk

2) V Stretch (2-3 minutes relaxed hold)

3) Extra Core: Lateral Med Ball Slams, 15 reps R/L for 4 sets

4) Individual Mobility (5-10 minutes of foam rolling, soft tissue work & stretching)